准备一份健康早餐

Fuel your body with one of these healthy breakfast options that you can eat at home or on the go.
选择下面这些健康的饮食来补充能量，你可以在家里吃或是在路上吃。

Step 1: Jump-start your morning
Jump-start your morning with low-fat protein foods such as peanut butter, hard boiled eggs, nuts, or lean slices of poultry or meat.
第一步:开始吃早餐
可以先吃些低脂肪的蛋白质食物，比如花生酱，煮熟的鸡蛋，坚果或是无脂肪的禽肉或肉。

Tip：Protein will keep you feeling full longer.
小贴士:蛋白质会长时间让你感到胃很饱。

Step 2: Enjoy low-fat dairy products
Enjoy low-fat dairy products, such as low-fat yogurt, skim milk, and low-fat cottage cheese.
第二步:喝些低脂肪的奶制品
喝些低脂肪的奶制品，比如低脂肪的酸奶，脱脂乳和低脂肪的奶酪。

Step 3: Start your day with whole grains
Start out your day with whole grains such as a whole-wheat bagel, low-fat bran muffins, hot or cold whole-wheat cereals, or crackers.
第三步:吃些全麦食物
吃些全麦食物比如全麦百吉饼，低脂麸皮松饼，热的或冷的全麦谷物或是薄脆饼干。

Tip：Choose a cereal with at least 5 grams of fiber per serving.
小贴士:选那些每客至少含5克纤维的谷物食品。

Step 4: Satisfy your hunger
Satisfy your hunger with a healthy fruit parfait. Mix your favorite fruit and granola with low fat-yogurt.
第四步:满足你的饥饿感
吃份鲜果甜冻来满足你的饥饿感，将你最喜欢吃的水果和格兰诺拉麦片以及低脂酸奶放在一起搅拌。

Step 5: Kick off the morning
Kick off the morning with fresh fruits and vegetables. Add fresh fruit to a multigrain pancake or to cold cereal.
第五步:为上午揭开序幕
吃些新鲜的水果和蔬菜来为上午揭开序幕。将新鲜的水果放进五谷煎饼或凉的麦片粥中。

Step 6: Boost your energy
Boost your energy with a morning smoothie. Toss the banana, blueberries, crushed ice, yogurt, and honey in a blender for 45 seconds, or until smooth. This snack is full of antioxidants and vitamins.
第六步:补充能量
喝些思木西（一种饮料）来补充能量。将香蕉，蓝莓，碎冰，酸奶和蜂蜜放在搅拌器中搅拌45秒，或者直到搅拌均匀。这种食品富含抗氧化剂和维他命。

Step 7: Eat smart
Eat smart if you are on the go. Grab a granola bar, trail mix, string cheese, hard-boiled eggs, or orange slices. Stay alert and healthy by making breakfast the most important meal of your day.
第七步:吃得明智
如果在路上吃早餐选择明智。带些燕麦棒，高热量的食物，奶酪条，煮鸡蛋和橘子汁。将早餐当做一天中最重要的饭，吃好并让自己保持健康和灵敏。