Hello there this is Monica Reinagle and you're listening to the nutrition

Divas quick and dirty tips for eating well and feeling fabulous. Thanks for

tuning in. Are you in a breakfast rut?

Same old, same old day in and day out.

Is your breakfast doing all it can for you nutritionally?

This week, I have nine ways to wake up your breakfast routine and make it the healthiest meal of the day.

Tip number one is to make it bigger.

Choosing a 90 calorie breakfast bar or a 100 calorie yogurt cup might seem like a calorie conscious choice,

but an ultra-low calorie breakfast is going to backfire if you're already hungry again by the time you get to work.

A more substantial breakfast of 3 to 500 well chosen calories

is going to get you a lot further

and it'll probably cut down on unplanned mid-morning snacking.

Tip number two is to increase the protein to carb ratio.

Serial fruit, whole grain toast, these can be part of your breakfast if you want, but they shouldn't be all of it.

Adding some protein will help keep you full. It'll boost your metabolism a little bit,

and it'll help you hold on to that hard one lean muscle tissue.

So spread your toast with peanut butter in addition to jelly or top a half a bagel with some salmon

add a scoop of protein powder or tofu to your smoothie. Switch from

regular to Greek yogurt. It's got almost twice as much protein. Or here's a new trick I just

learned. You can cook an egg into your oatmeal and I have a link in the show

notes to a recipe. Tip number three, lose the sugar. American breakfast staples like sweetened cereals, fruit flavored

yogurt and milkshake-like coffee drinks contain so much added sugar you can

...