We asked Bonnie Taub Dix, a New York City–based registered dietitian and author of Read It Before You Eat It, how to start your day the healthy way.
Choice of pastry, bagel, or toast with butter and preserves; orange or grapefruit juice; coffee or tea.
"Carb-heavy breakfasts will give you a burst of energy–followed by the desire for a nap. Go for whole-grain toast, but ditch the butter and preserves and use nut butter instead. (No, that doesn't mean Nutella!) I travel with packets from Justin's. Juice is a good source of nutrients if it's made from 100 percent fruit."
Golden raisins, sun-dried cranberries, brown sugar.
"I'd choose the raisins or cranberries for natural sweetness. Unless you'll truly use just a sprinkle of brown sugar, ask if they can bring you some cinnamon."
Yogurt with House-made Granola:
Greek yogurt, seasonal berries.
"Greek yogurt provides double the protein of regular yogurt, which keeps you going longer. It also has carbs—good for energy—and it's easy to digest. Granola may wear a sign that says 'healthy,' but it can be very sugary. If the restaurant can accommodate, ask for chopped almonds or other nuts instead, which add fiber and protein and can stabilize blood sugar."
Choice of three fillings: ham, bacon, spinach, onions, mushrooms, red peppers, cheddar, Gruyére, or American cheese. Served with herbed potatoes.
"Vegetable omelettes are an excellent source of protein and can keep you full for hours. (But beware of calorie traps such as oily sautéed veggies.) Skip the cheese (you're getting enough protein already), and request fruit salad in place of potatoes. If you plan on having a cholesterol-filled meal later in the day, go with egg whites here."