Better Your Breakfast

Losing weight doesn't mean crash dieting or cutting out all of the things you love.  In fact, little changes can add up to create a big impact.  Try the following suggestions, courtesy of Fitness magazine, to cut calories from the most important meal of the day:

"When ordering eggs, ask for them to be cooked dry," suggests Alyse Levine, R.D., dietitian and the nutrition adviser for Livestrong.com.  "Chefs often overpour the oil or butter."  Calories saved = 250


Slice your bagel lengthwise into thirds.  Keep the ends and toss the center and "you'll have the illusion that you're eating a full bagel," says Dawn Jackson Blatner, R.D.  Calories saved = 120


Order Canadian bacon instead of sausage on your breakfast sandwich. Calories saved = 100-200


Eat half a grapefruit.  "Its high water content can make you feel fuller and keep you from overeating at your main meal," Blatner says.  Calories saved = 100


Make your own parfait instead of buing one.  Use a cup of fat-free plain Greek yogurt, a half cup of sliced strawberries or blueberries and a quarter cup of a crispy whole grain, high fiber cereal.  Calories saved = 151

Share your favorite brunch dishes with friends.  "Split a 500-calorie waffle and a 600-calorie omelet four ways," says Leslie J. Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.  "You won't overindulge or feel deprived."  Calories saved = 225-325


Use three ounces of sliced chicken breast in your omelet instead of having three ounces of sausage with your eggs, says Marjorie Nolan, R.D., spokesperson for the American Dietetic Association.  "Add veggies and salsa for a little kick."  Calories saved = 120