eggs
Egg substitute and egg whites are a good source of protein but with no fat and fewer calories than eggs. High-protein foods can make you feel full longer while also helping to build natural immunities.

whole grains
Breads and cereals are standard breakfast fare, but choosing whole grains gives you a good dose of fiber, which helps with digestion and prevention of many diseases, plus vitamins B and E, and minerals like copper and zinc. Try a whole grain bagel or bran cereal with skim milk and berries – yum!

orange juice
OJ is not only refreshing and delicious, but a great source of many vitamins. Just one cup provides more than a daily dose of vitamin C, plus generous helpings of fiber, folate and magnesium. Drink to your good health!

yogurt
A great source of calcium and protein, plus riboflavin, phosphorus, vitamin B12 and “friendly” bacteria, yogurt is great for the digestive system. Studies also suggest that eating three low-fat servings of dairy products daily may help with weight loss. Quick – grab a spoon!