Healthy Breakfast in a Hurry? No Problem.

According to Mary Flynn, PhD, RD, the Mediterranean diet, sometimes called the healthiest diet in the world, can include a quick and healthy breakfast.

"People who eat breakfast control their body weight better than those who don't," says Flynn, a registered dietitian at The Miriam Hospital. What's more, Flynn says, "People who eat breakfast are more productive in their morning work."

What makes a healthful breakfast:

• 2 servings of starch (whole grain, if possible)
• 2 tablespoons of nuts /nut butter or 1 tablespoon of olive oil
• 1 serving of fruit (deep color)

Optional: non-fat dairy (milk or yogurt for cereal), egg

Quick breakfast ideas:

A secret to weight loss: exercise before breakfast Flynn says that if you exercise in the morning, try to delay eating your breakfast as long as you can. Here's why: When you wake up in the morning, your insulin is as low as it will be for the day. Low levels of insulin mean that you are releasing fat from your fat stores for energy. "This means that exercising in the morning will draw on your fat stores for energy," says Flynn. "Do not have any food before you exercise or this will stop the release of fat as the food will cause insulin to be released." Exercise ideas for beginners

• Whole-grain/whole-wheat toast and peanut butter. Try to use a natural peanut butter (no trans fats). 365 brand (from Whole Foods) is the most economical healthy brand. Get to know nuts.
• Cold cereal with milk, 2 tablespoons of nuts and 1 serving of fruit. Look for cold cereals higher in fiber and unsweetened; these should have about 110 calories/oz. Learn more about why cereal is a good choice.
• Pumpkin bread
• A breakfast burrito
• Hearty oatmeal with walnuts and raisins
• Granola
• Egg and vegetable sandwich
  (requires slightly more time)

Related articles:

• Try "Mary's Meals," more recipes based on a plant-based, olive oil diet
• Breakfasts of Champions
• Oh, Nuts!
• Cereal Scores Again