1816a371-a9b9-490d-ba6b-f7765b86344eDay after day, it’s a familiar scene: rushing in the morning hours, gulping the last drop of coffee as you dash to out the door to start yet another hectic day. Did you forget something? Besides the keys to the car, did you have a proper breakfast?

Breakfast is the important and first meal of the day, consumed in the morning.  Your energy stores get depleted by as much as 80 percent from the night before. Without food, your body begins to conserve energy and burn fewer calories — making your metabolism take a nosedive. That may be why, in one study, breakfast skippers were nearly five times more likely to be obese than breakfast eaters.

The following meals are packed with special fat-fighting nutrients — fiber, omega-3s, calcium, and vitamin D — a power combination that burns fat and keeps blood sugar (and energy) levels steady. Start your morning with one of these delicious, nutritious choices.

Good Lox Bagel:Top a small whole-grain bagel with 2 ounces of canned salmon and 2 tablespoons of low-fat cream cheese for a healthy breakfast that feels more indulgent than it is. The key is portion control—avoid huge calorie-bomb bagels.

Coconut Rice Pudding With Raspberries:Simply stir together 1/4 cup instant brown rice and 3/4 cup water in a microwavable mixing bowl. Cover with plastic wrap, leaving a small vent for steam to escape. Microwave on high for 5 minutes. Reduce the power to medium and cook for 3 minutes longer. Take out and let sit and soften for 5 minutes. After that, you’re ready to stir in 2 tablespoons of nonfat dry milk, 1 teaspoon of honey, and 1/8 teaspoon of coconut extract. Gently fold in 1/2 cup fresh or loose-pack frozen and thawed raspberries for waist-whittling fiber. Spoon into a cereal bowl if you’re eating in or a thermos if you need a take-with-you option.

Ginger Mango Smoothie :Whip up this drink and refrigerate it overnight for a simple grab-and-go breakfast in the morning. Combine 1/2 cup low-fat vanilla yogurt, 1/2 cup peeled and chopped mango, 2 ounces soft tofu, 1 tablespoon ground flaxseed, 1/2 teaspoon finely chopped crystallized ginger, 1/2 teaspoon flaxseed oil, and a pinch of cardamom in a blender. Puree until smooth. The vanilla yogurt and tofu give a thick, creamy texture; cardamom, ginger, and mango add a subtle, sweet flavor.

Breakfast Berry Smoothie :This is one simple smoothie — if you have mixed berries, fat-free yogurt, and some other staple ingredients, it’s a snap to make on a hectic morning. Combine 1/4 cup plus 2 tablespoons fat-free vanilla yogurt, 1/4 cup frozen unsweetened mixed berries, 1/2 cup low-fat soy milk, 1 tablespoon wheat germ, and 1 teaspoon flaxseed oil in a blender.

Set yourself up for healthy-breakfast success by stocking your shelves with items you can grab and go.

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