Best reader breakfasts: 21 of your favorite quick and healthy breakfasts—and how nutritionists rate them - Nutrition

Shape, Oct, 2002 by Tajinder Rehal

When we asked you to send in your favorite healthful morning meals, we were deluged with hundreds of delicious ideas. Apparently, Shape readers aren't among the 25 percent of Americans who skip breakfast! Good thing too. Research conducted by the University of Colorado and the National Weight Control Registry on the lifestyle habits of almost 3000 people who lost 30 or more pounds (and kept it off for a year or more) shows that eating breakfast on a regular basis is one of the best indicators of weight-loss success. So in honor of our 21st anniversary, we've selected 21 of the easiest, most nutritious and inspired breakfasts submitted by real-life Shape readers in seven categories.

Rise-and-Shine Grains

1. Whole-Grain Waffles With Yogurt and Strawberries: Toast 2 commercial whole-grain waffles. Top with 1/2 cup lowfat vanilla yogurt and 1/2 cup sliced strawberries. Nutrition Score: 373 calories, 11 g fat.

* "If I'm feeling decadent, I drizzle pure maple syrup on top for a yummy treat."

Daphne Shafer, Morehead City, N.C.

2. Tomato and Cheese English Muffin: Top a whole-grain English muffin with 2 ounces lowfat Cheddar cheese and 2 tomato slices. Broil until cheese melts. Nutrition Score: 242 calories, 5 g tat.

* "It's quick and has a serving of grains, dairy and vegetables."

Susan Ackermann, Ellendale, N.D.

3. Peanut Butter Melt: Spread 2 slices of toasted whole-wheat bread with 2 tablespoons reduced-fat peanut butter. Nutrition Score: 320 calories, 14 g fat.

* "The gooey melted peanut butter takes a while to eat, so breakfast lasts longer."

Pauline Wagnor, Fairlawn, Ohio

Our nutrition expert says "Whole-grain bread products contain more fiber than plain ol' white bread," says Jackie Nugent, R.D., a New York City-based nutrition and culinary consultant. "Dietary fiber increases chewing satisfaction, while it provides no calories!"

Incredible Eggs

4. Becky's Egg and Red Pepper Sandwich: Scramble 2 eggs with 1 teaspoon red pepper on a griddle covered with butter-flavored nonstick cooking spray. Serve on a whole-grain English muffin. Nutrition Score: 245 calories, 15 g fat.

* "This quick breakfast supplies energizing protein."

Becky Thackston, Hiram, Ga.

5. Guiltless Bacon and Eggs: In a skillet covered with nonstick cooking spray, scramble 4 egg whites with 2 ounces grated lowfat Cheddar cheese and 1 strip turkey bacon. Nutrition Score: 196 calories, 6 g fat.

* "This satisfying breakfast fuels me all day long."

Kelly Sullivan, Yonkers, N.Y.

6. Egg and Veggie Sausage Wrap: Scramble 2 egg whites and fry 1 veggie sausage link in separate skillets coated with nonstick cooking spray. Drain the sausage on a paper towel and slice onto a whole-wheat tortilla. Cover with eggs and 1 tablespoon ketchup, and roll up. Nutrition Score: 219 calories, 3 g fat.

* "It's tasty, low-calorie and very filling!" -- Liza Zaracko, Vneland, N.J.

Our nutrition expert says "Egg whites and turkey bacon or veggie sausage are good sources of lean protein that stick with you" says nutritionist Evelyn Tribole, M.S., R.D, author of More Healthy Homestyle Cooking Rodale 2000). "To balance it out a little more, add a slice or two of whole-grain toast and some fresh fruit."

Best Breakfast Bowls

7. Kashi, Fruit and Soy Milk: Combine 3/4 cup Kashi cereal, 1/2 cup sliced straw-berries and 1 cup soy milk. Nutrition Score: 194 calories, 6 g fat.

* "When I'm rushed, I put cereal in an oversized mug with fruit and soy milk, and eat while getting my kids ready." -- Kathleen Allen, Evergreen, Cola.

8. Texas Peanut Butter Crisp: Microwave 1 tablespoon of reduced-fat creamy peanut butter for 30 seconds. Drizzle over a cup of Fiber 1 cereal topped with 1 medium sliced banana. Nutrition Score: 309 calories, 8 g fat.

* "This breakfast is like a Rice Krispies treat with peanut butter!" -- Paula Felps, Lewisville, Texas

9. Classic Cereal Combo: 1/2 cup bran cereal with 1/2 cup shredded frosted mini-wheat cereal and 1 cup skim milk. Nutrition Score: 251 calories, 2 g fat.

* "For variety and taste, I mix two different cereals in my bowl every morning. My favorite combos include All-Bran with Kellogg's Mini-Wheats, and Raisin Bran with Total," -- Amy Rhodes, Owego, N.Y.

Our nutrition expert says "I recommend cereal combining," Nugent says. "It allows you to enjoy the taste of your favorite cereal, which may not be all that high in fiber, with a cereal that really packs in the fiber but perhaps isn't one of your favorites. You'll get the best of both cereal worlds -- great taste plus plenty of fiber."

Microwaveable Miracles

10. Healthy Breakfast Sandwich: Microwave a meatless hamburger patty. Cover the patty with a 1-ounce slice of lowfat Cheddar cheese and place on an English muffin. Nutrition Score: 311 calories, 5 g fat.

* "I take this breakfast to work instead of fast food." -- Sabine H. Lien, Winter Park, Fla.

Our nutrition expert says "Look for patties with 3 grams of fat or less per 100 calories," says Elizabeth Somer, M.A., R.D, author of The Origin Diet (Henry Halt, 2002).

11. Cinnamon-Apple Bake: Place peeled slices of 1 medium apple in a bowl; top with 1/2 cup bran cereal and a dash of cinnamon. Microwave on high for 2 minutes. Nutrition Score: 167 calories, 2 g fat.