It’s the most important meal of the day, and yet so many breakfast choices are high in fat and sodium, low in fiber, and loaded with sugar. Rethink your morning meal with these fast and nutrient-packed substitutions.

Frozen waffles

Choose: Gluten- or wheat-free waffles made from oats, rice flour, or buckwheat, with added omega-3 fats or fruit Add: Puréed frozen berries, chopped nuts, whole berries, almond butter Try: Nature’s Path Organic Gluten-Free Buckwheat Wildberry Frozen Waffles

Cereal

Try: Whole-grain flakes, nuggets, or biscuits with no added sweeteners, at least 10 grams of fiber and protein, and healthy additions such omega-3 fatty acids Add: Unsweetened almond milk or reduced-fat yogurt, sliced fruit, chopped walnuts, ground sesame seeds or chia, a few drops of stevia for sweetening Try: Food For Life Ezekiel 4:9 Sprouted Whole Grain Flourless Cereal

Juice

Choose: Unsweetened, fresh organic juice; juice with added calcium or probiotics; vegetable juice Add: Chilled tea or sparkling water to cut calories and sugar Try: Walnut Acres Organic Harvest Apple Juice with calcium

Yogurt

Choose: Organic, plain, low-fat or nonfat yogurt Add: Sliced bananas, ground flaxseed, green foods powder, whey protein, a spoonful of raw, unfiltered honey Try: Oikos 0% Fat Organic Greek Yogurt

Bars

Choose: Bars made from whole grains, dried fruit, nuts and seeds, with omega-3s, green foods, and fiber Add: A hard-boiled egg, handful of nuts, apple, rice cake with hummus Try: Clif C Bars