Get Back to Breakfast Basics

Nutritionist Amy Hendel has some great ideas for a nutritious breakfast that gives your brain and body the fuel they need without leaving you feeling tired by midmorning.

• The three biggest nutritional mistakes Americans make are skipping breakfast, eating too little breakfast (like half a banana or a cup of yogurt), or eating a fast-food breakfast that doesn't supply your body with adequate nutrition for the calories consumed.

• You need to target eat between 350 and 450 calories for breakfast.

• A great alternative to a fast-food breakfast sandwich can be made with half a whole-wheat pita, a soy breakfast burger, lettuce and tomato. Finish with a piece of fruit.

• Instead of eating a sugary cereal for breakfast, try mixing your own nutritious alternative using 3/4 cup high-fiber cereal, two tablespoons of high-protein cereal and fresh fruit. Pour on skim milk and you have hearty, delicious breakfast. Try substituting yogurt for the skim milk for a drip-free alternative in the car.

• Good midmorning snacks include yogurt with some nuts on top, fruit and/or celery with peanut butter or bean dip.