1. Single-serving bowls of whole grain cereal provide lots of vitamins and minerals. Unfortunately, most of them do not come in the prepackaged individual boxes like the sugary cereals. Use sandwich bags to separate single servings.

2. Pair string cheese and whole wheat crackers with a cup of orange juice. You get your dairy, grains, calcium and loads of energy.

3. A small container of low-fat yogurt and a piece of fruit. Yogurts are a good combination of carbs and proteins, and most fruits contain and ample amount of natural sugar, calcium, vitamins and antioxidants.

4. Whole wheat toaster waffles topped with a fruit preserve or peanut butter. Carbs plus fruit and/or protein equals energy.

5. Whole-grain English muffin topped with peanut butter or a lean turkey sausage patty. They are satisfying proteins that contain heart-healthy fats.

6. Instant oatmeal topped with berries and/or granola.

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