Between busy work days, interstate traffic and getting the kids off to school, more and more people are grabbing breakfast on the go. A lot of these quick breakfast options are the opposite of healthy, but in most cases I’d rather you eat something to start up your metabolism than going hungry until lunch. Here are a few ways to tweak your favorite morning order to be a little healthier:

Sometimes we forget that what we are drinking can be just as detrimental as what we are eating. Skip the juice and go for the whole fruit. Juices can be loaded with added sugars, and you’re missing out on the tummy-filling fiber when you don’t eat the whole fruit.

Instead of juice, add whole fruits to your cereal in the morning. Pictured: bing cherries and sliced banana with shredded wheat.
Instead of juice, add whole fruits to your cereal in the morning. Pictured: bing cherries and sliced banana with shredded wheat.

You may not be aware that your large cappuccino or iced coffee can be setting you back up to 400 calories. That’s like eating two glazed donuts for breakfast!  A lot of working professionals crave that caffeine charge to get through the day, so just try changing the way you order your favorite drink. Ask for skim milk and fat free creamer and skip the whipped cream altogether.  Try a flavored coffee plain before you add anything to it.

If you’re a Jamba Juice (or any other smoothie bar) fanatic, be aware that a regular size smoothie, such as Banana-Berry, costs you 400 calories and 82 grams of sugar. Thats equivalent to over 20 teaspoons of sugar and more than a 20oz bottle of Mountain Dew. Most smoothie bars now have light options or menus, and list the nutrition facts. Look for something with less than 200 calories and 30 grams of sugar. Or better yet, make your own smoothie at home with fresh or frozen fruits, non-fat plain greek yogurt, and skim or almond milk. If your smoothie seems tart, add a little honey or agave nectar.

This next tip is great if you’re preparing anything from an omelet to an egg scramble, a quiche, or a breakfast burrito.  Instead of filling it with meat and cheese, fill it with tomato, spinach, mushrooms, peppers, onions, or any other vegetable you enjoy. This can turn any ordinary egg recipe into healthy breakfast. You’ll save big on calories and fat while adding vitamins and antioxidants to your diet just by forgoing the meat and opting for veggies. This goes for other dishes as well—pizza, spaghetti sauces, wraps, and sandwiches. Anytime you substitute veggies for cheese or meat, you’re saving calories!

These small changes can really add up over the course of the week. By starting the day with healthy breakfast foods, you are more likely to feel more energized and able to make healthier choices throughout the day.