Seven Secrets to a Better Breakfast

Looking for ways to make your breakfast more diet friendly? Check out these easy changes that will help you cut fat and calories.

1. Meet Yourself Halfway

   Fat-free milk may seem too "watery" to perk up a cup of coffee. But don't reach for the half-and-half; simply choose 2% milk instead. You'll only take in one additional fat gram per 2-ounce serving by using 2% in lieu of fat-free, and your coffee will be creamier.
   More: How Dairy Helps Weight Loss

2. Get Your Fruit On

   A tall glass of fruit juice isn't very different from a can of soda when it comes to calorie counting. To get the same nutrition punch without the extra calories, eat whole fruit rather than drinking it, and you could save hundreds of calories.
   More: Avoid Breakfast Blunders

3. Bag a Better Bagel

   Whether they're from the bakery or the grocery store, bagels are often large enough to serve as two or even three bread servings. When you take them home, cut them into diet-friendly portion sizes, and then freeze them in a zippered bag for later.
   More: Portion Control Secrets

4. Get Set

   Set your table with your breakfast dishes each night before you go to bed. You'll be more likely to take the time to eat if you've already prepared your place setting, and it will serve as a prompt to remind you to eat this important meal.
   More:Breakfast Excuse Busters

5. An Egg-cellent Omelet

   If you normally use eggs to prepare an omelet, consider changing to egg whites or egg substitute. All of the fat (and cholesterol) in eggs are found in the yolk. Egg substitutes and egg whites are fat free. Assuming it takes three eggs to make an average-sized omelet, you'll save a whopping 15 grams of fat by switching.
   More: Foods for Fat-Fighters

6. Eat Breakfast Twice

   If you're not very hungry early in the morning, try eating a small portion of your typical breakfast foods as early as you can muster it. Later, when your appetite wakes up, prepare a more complete, healthful breakfast or use the leftovers from the morning to create a mini-meal that will hold you over until lunch.
   More: Breakfast Ideas from Weight Loss Champions

7. Bye-Bye Butter

   How many times have you slathered butter or margarine onto your toast or English muffin over the last few mornings? Before you butter yourself up again, take this into account: For every teaspoon of spread you do without, you'll spare yourself about four fat grams. Choose all-fruit (jarred, pureed fruit), jelly or preserves instead.
   More: Add Flavor without Fat