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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. These little wonders 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.