Make over Your Diet

Each month we'll give you one new healthy eating habit to adopt--you don't have to change anything else in your diet, just that one thing! Once it becomes second nature, keep on doing it as you add the next month's healthy habit, and the next, and so on.


Month 1: Eat Breakfast

Dietitians and moms agree: Breakfast really is the most important meal of the day, for lots of reasons:

It might boost your grades. Hunger can be a major distraction, so eating a good breakfast can fill you up and allow you to concentrate better. Studies show it may also improve memory and problem-solving abilities.

It's a tasty way to work in more fruits and veggies. While piling extra produce on your plate at dinner can be a pain, blending fruit into a smoothie, topping your cereal with it, or adding veggies to omelets are all no-brainers.

It helps you maintain--or work toward--a healthy weight. Eating a morning meal minimizes hunger so youíre less likely to overeat later in the day.


7 Days' Worth of Healthy Breakfasts
This month (and from now on), try to eat a healthy breakfast every day. Here are some ideas!


The Basic

If you're looking for a simple bowl of cereal, choose any iron-fortified, whole-grain cereal with at least four grams of fiber per serving (the first thing on the ingredient list should be whole wheat or oats). Have 3/4 cup to 1 cup cereal with 3/4 cup nonfat, low-fat, or soy milk. Top with sliced strawberries.


Pineapple-Banana Smoothie

Combine 1 medium banana, 1/2 cup pineapple tidbits (drained), and 1 cup nonfat, low-fat, or soy milk in a blender. Drop in ice cubes, pulverize, pour, and run!


The Southwestern

Scramble 1 egg and 1 egg white with 1/2 cup chopped green and/or red bell peppers over medium heat. Layer scrambled eggs on top of 1 slice whole-grain toast, 1 slice pepper-jack cheese (or soy-cheese substitute), and top with 2 tbsp. salsa. Add black pepper if you want.


The Morning Mix

Combine one cup low-fat vanilla yogurt with 1 cup fresh blueberries in a bowl. Top with 3 tbsp. granola, and youíre good to go.


The Omelet Wrap

Mix 1 egg and 1 egg white with 1/2 tsp. hot sauce and 2 tbsp. chopped white onion. Cook egg mixture over medium heat until edges are golden brown. Sprinkle 2 tbsp. grated cheddar cheese on one side and fold over. Cook for another 30 seconds. Slide the omelet onto a whole-wheat tortilla, add 2 tbsp. low-fat bean dip, and wrap it up.


Healthy PB and Banana Sandwich

Spread 2 tbsp. peanut butter onto a slice of whole-grain bread. Slice 1/2 banana lengthwise and place on peanut butter. Top with a second slice of bread for a quick and portable sandwich. Have a small glass of OJ to wash it down.


Fresh Oranges and Granola

Peel 1 orange and divide into segments. Add 1/2 cup diced apples and 1/2 banana, sliced. Toss with 1 tbsp. orange juice, then top with a large dollop of low-fat yogurt and 2 tbsp. low-fat granola.