istock/Amarita Nuts like peanuts, cashews, and walnuts don’t just add a tasty crunch to your cereal—they’re also packed with protein. “It’s so easy to have a protein-less choice for breakfast, and around 10 you think, ‘That breakfast didn’t stick with me,’” says Libby Mills, MS, RDN, LDN, FAND, spokeswoman for the Academy of Nutrition and Dietetics. She recommends getting a minimum of seven grams of protein in the morning. One ounce of nuts has about five or six grams to start you off on the right foot. Pick a raw variety, which keeps the healthy oils intact. Learn more about how nuts can help fight disease.
Mix things up
istock/Arx0nt You know your go-to cereal is a sugar bomb, but that doesn’t mean you can’t enjoy it in moderation. Mix a sweet cereal with no-sugar-added variety to get the flavor without so many empty calories, suggests Alissa Rumsey, MS, RD, spokesperson for the Academy of Nutrition and Dietetics. “Start with half-cup of each and wean down to one-forth cup of sugary cereal, plus three-fourths cup no-sugar-added cereal,” she says. Find out if you’re eating too much sugar.