4 Healthy Breakfast Swaps

If you’re stuck eating the same old high-sugar, high-fat breakfast, don’t get discouraged. Starting your day off right is easy with a few simple food substitutions.

4 Healthy Breakfast Swaps

Change the kind of carbs you start your morning with and you could double the amount of fat you burn during your subsequent walk or workout, according to a study from the University of Nottingham in England. Earlier research found fit athletes maximize fat burning when they switch up their carbs — this new study, in beginning exercisers, shows the rest of us can reap the benefit too.

An added bonus: You’ll feel less hungry later in the day when you eat the right breakfast, the study suggests.

The key: Choose carbs that are digested slowly — that is, unrefined carbs that are high in fiber — instead of ones that your body will burn fast for energy.

4 Healthy Breakfast Swaps

Instead of this: Corn, rice, wheat, or bran flakes with raisins
Eat this: Kellogg’s All-Bran cereal with strawberries or peaches

Instead of this: 1/2 bagel or English muffin with jam
Eat this: A whole wheat pita with peanut butter

Instead of this: Hot wheat cereal (such as Cream of Wheat) with brown sugar
Eat this: Rolled oats with blueberries

Instead of this: Frozen waffle with syrup
Eat this:1 egg, a slice of whole wheat toast, and an apple