Nine high-energy ways to start the day

Morning madness can make you feel like food is a time-luxury you can't afford. But research shows that breakfast eaters are slimmer and healthier than their coffee-only counterparts. One reason: People who start out empty are more likely to overeat later. Need something to eat almost anywhere? No problem. Fuel up right with these 10 breakfasts-they've got lots of fiber to control cravings, protein to trim appetite, and a dab of healthy fat to keep you full for hours.

Brown bag
What to take along for the car, bus, or train: A stick of string cheese, a slice of whole-wheat bread, and a cup of seedless red grapes.
Calories, 212; protein, 10; carbs, 28; fat, 7; sugars, 17; fiber, 3

Blender bliss
Throw everything here into the blender and whip up a delicious smoothie: 1 small banana, ½ cup frozen blueberries, 1 cup nonfat plain yogurt, ½ Tbs. honey, ½ Tbs. flaxseed oil.
Calories, 357; protein, 15; carbs, 71; fat, 7; sugars, 47; fiber, 5

Grab and go
On even the craziest mornings, there's still time to prime your body with this healthy fast food: a pear or apple, a handful of almonds, and 7 low-fat Triscuits.
Calories, 392; protein, 10; carbs, 54; fat, 18; sugars, 18; fiber, 12

Desk-top parfait
Not ready to eat first thing? At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape Nuts cereal in a baggie and sprinkle on top when you get to work.
Calories, 253; protein, 10; carbs, 53; fat, 1.5; sugars, 28; fiber, 7

Morning mini-meeting
Even if it's casual enough to eat while you talk, still think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.
Calories, 349; protein, 17; carbs, 50; fat, 9; sugars, 28; fiber, 6

Pre- or post-workout
This simple homemade trail mix will get you going: 1 cup Cheerios, 7 walnut halves, 2 Tbs. dried raisins, and a sliced medium apple.
Calories, 317; protein, 5; carbs, 55; fat, 11; sugars, 23; fiber, 8

Convenience stop today
Even mini-marts have some healthy options. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal.
Calories, 316; protein, 11; carbs, 54; fat, 2; sugars, 25; fiber, 5

Chill-chaser for warmth
Get stick-to-your-ribs goodness by mixing 1 cup hot oatmeal with 1 diced apple, 8 chopped pecan halves, and 1 cup skim milk.
Calories, 365; protein, 14; carbs, 56; fat, 10; sugars, 28; fiber, 4

The drive-thru dash
Not a first choice, but better than nada. At Dunkin' Donuts, get half of a wheat bagel (they're huge), a small OJ, and a half pint of 1% milk.
Calories, 343; protein, 18; carbs, 70; fat, 5; sugars, 24; fiber, 2

Slow Sundays
At last, there's time to savor the meal, and the day. Start with a half a grapefruit. Scramble a large egg with some sautéed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax.
Calories, 355; protein, 19; carbs, 39; fat, 12; sugars, 12; fiber, 6