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Wouldn’t it be nice to sit down at the table, relax, and enjoy a healthy, leisurely breakfast that includes all the nutrients your body needs?

Yeah, right. If you’re like most people, you’re up and out the door faster than a Tasmanian devil -- with papers, hats, and keys scattering in your wake. Who has time for a healthy breakfast?

You do! You just need to know how to make it happen. With a little planning, you can work in breakfast without losing a step -- or losing out on valuable nutrition.

Your brain needs energy in the morning after going without food for hours. Mixing up the carbs and lean protein -- and getting a head start on your calcium for the day -- is a good idea. Check these tips for surprisingly balanced breakfasts that you can set up the night before and leave in the fridge for your morning rush:

  • A breakfast wrap. Spread a little peanut butter on a whole-grain tortilla and layer on thin slices of cheese and apple, then wrap. Voila! You've got fiber, carbs, protein, and calcium -- all in a one-handed package you can eat in the car.
  • It's in the bag. A plastic zipper sandwich bag filled with a small box of high-fiber cereal (look at the ingredient list on the side of the box, not just the flashy front label, to find out how much fiber is really in there), a box of “ultra-high temperature” milk (those packages of milk you see sitting on the shelf rather than in the cold section at the grocery store), and some grapes. Again, here’s a good balance of protein, fiber, carbs, and calcium.
  • A.M. protein power. A hard-boiled egg and a small whole-wheat muffin. Eggs are little wonders that are magically portable and contain lots of protein and healthy unsaturated fats. Yes, they’re also high in cholesterol, but if you limit saturated and trans-fat intake, an egg breakfast is fine. Add the muffin and you’ve got your fiber and carbs.
  • A sandwich. Yes, a sandwich! Try fruit, like sliced strawberries or peaches, on whole-wheat bread spread with cream cheese.