A Mix of Carbs Works Best
Simple ones, like fruits and spreads, get your energy up. Complex ones, like whole-grain breads and cereals, keep it there.

Eggs: Cholesterol Bombs
They're a great source of protein. But the American Heart Association suggests capping cholesterol intake at less than 300 milligrams per day, 200 mg if you have heart disease. One large egg has about 215 mg. Your omelet: One whole egg mixed with two or three egg whites.

Fat Is OK
Really. It's high in calories, but it also makes you feel full. Spread a "good" fat source, like nut butter, on your first slice of toast and you'll be less likely to have a second. No, regular butter isn't a good fat.

You Need More Cereal
A typical suggested serving is approximately one cup. With skim milk, you may be getting only 200 to 250 calories—not enough if you're active. Choose whole-grain, low-sugar (around five grams or less per serving) cereals and double the portion. Add fruit, like they do on the box.

But Less Caffeine
For every study that says coffee's good for you, there's another one that says it's bad. Your rule of thumb:?no more than 300 mg per day, or the amount in two to three cups of coffee. Larger doses—all at once or spread out over the day—can cause arrhythmia and elevations in blood pressure. Sorry, but a venti contains 415 mg!

Fiber Still Matters
True, a recent study showed that it doesn't prevent colon cancer, as was widely believed. But fiber intake does decrease the risk of heart disease, which is still our number-one killer. Simply upping your intake of soluble fiber by five to ten grams per day—the amount in two to four servings of produce—can reduce your total cholesterol numbers by five percent.

You're Better Off Skipping the Continental Breakfast
Bring some instant oatmeal on your next trip. Whether you're at a hotel, rest stop, or airport, you can almost always find hot water or a microwave.

Hit the Ground Running
In a hurry? Not at all? Heading to the gym? Just getting back? We've got you covered.

No-Workout Breakfast
If you're not exercising, this meal will give you the mix of protein, fats, and simple and complex carbs you need to prepare your body for the day ahead.

Oatmeal with Fruit, Nuts, Honey, and Cinnamon
½ cup rolled oats
¾ cup skim milk or soy milk
½ medium banana, sliced, or ½ cup apple or pear slices
2 tbsp raisins or dried cranberries
1 tbsp honey or agave nectar
2 tbsp chopped walnuts, almonds, or pecans Cinnamon to taste
Use additional water or 1 cup of milk if you like it thinner.

Pre-Workout Breakfast
If your session is less than an hour, a simple sports drink will do. For longer workouts, aim for around 300 calories of high-carb, low-fiber food one hour beforehand. Here are two examples.

OPTION 1
½ toasted bagel with 1 tbsp
100 percent fruit spread
Medium banana

OPTION 2
¾ cup nonfat yogurt
¼ cup low-fat granola
1 tbsp raisins
1 tbsp honey

Post-Workout Breakfast
Always down a recovery meal no more than 30 minutes after exercising, when your body's ability to replenish glycogen? is at its peak. Studies have shown a 4:1 carbohydrate-to-protein ratio to be ideal. This smoothie delivers.

The Perfect Breakfast Smoothie
1 medium banana
½ cup plain soy milk
¾ cup plain nonfat yogurt
1 tbsp honey or agave nectar
1 tbsp natural peanut butter
Ice

Other quick options for recovery: Yogurt with fruit or chocolate milk (skim or 1 percent), or half a bagel with 1/3 cup low-fat cottage cheese and a medium apple