Easy and versatile, eggs contain vitamins A and D and the antioxidant lutein for healthy skin and eyes. Top low-fat cottage cheese with fresh fruit for an on-the-go breakfast that will leave you satisfied. Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition.

But what you choose for breakfast can make or break your day (sorry, bacon didn’t make the list). Berries are high in an anti-inflammatory compounds called anthocyanins, which may help reduce heart disease and diabetes, and improve eyesight and short-term memory.
Spread a tablespoon of the stuff on whole grain bread, add to a smoothie, mix into oatmeal or spread on apple slices.

Scrambled, soft-boiled, poached or over easy, serve with whole-grain toast for a stay-with-you breakfast.

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