From the moment you step out of bed, you have the power to start your day off right! Making healthful, tasty food choices can energize you and adding some exercise can help you feel alert and elevate your mood.

Refuel Your Body
Even after a restful night’s sleep, your body needs fuel in the form of food so you can function at peak performance. Eating a good breakfast can also help prevent overeating later in the day. Here are some quick tips to help make breakfast happen:

• If you are not hungry when you first wake up, wait 30 minutes, and try something small to start. Munch on a handful of nuts, low-fat granola, or a banana with peanut butter.
• If you’re in a hurry, pack your breakfast and eat it at work.
• Shop for breakfast foods that are easy and convenient to pack. Try yogurt, single serve containers of low-fat cottage cheese, fresh fruit and instant oatmeal.

Read on for additional tips for creating a well-balanced and delicious first meal!

Food Groups to Enjoy
For a well-balanced meal make a selection from
2-3 of the groups below:

• Protein: Eggs, egg substitute, low-fat yogurt, 1% or skim milk and low-fat cheese are all protein sources that fit in with the morning rush.
• Whole Grains: Breakfast is the perfect opportunity to enjoy Pepperidge Farm® 100% Whole Wheat Cinnamon with Raisins Swirl bread, Pepperidge Farm® 100% Whole Wheat mini bagels or a whole grain cereal or granola bar.
• Fruit and Veggies: Try some seasonal fresh fruit like apricots, berries, plums and cherries. Buy in bulk and freeze some for the fall and winter. Consider adding fresh vegetables like asparagus, peppers, tomatoes, mushrooms and onions to add color and flavor to your omelet.

Grab-and-Go Options
Here are some additional suggestions for when you need to eat on the run.

• 6-8oz container of low-fat yogurt with 1 cup fresh berries
• Granola bar and 1 cup V8 V-Fusion®
• Hard boiled egg and a piece of fruit
• 1 cup skim milk and 1/4 cup of mixed nuts or trail mix
• Pepperidge Farm® 100% Whole Wheat Cinnamon with Raisins Swirl bread with a tablespoon of peanut butter

Early Burst of Activity
Try setting your alarm 30 minutes early for a quick morning workout. If you go to bed a little earlier, you won’t even miss any of that valuable sleep. A morning workout can help you feel more energized and is a cooler alternative to exercising in the midday summer heat. The keys to sticking with exercise are finding activities you enjoy and mixing it up so your workouts don’t become mundane.

Here are a few ideas to consider:

• Map out a route for walking/biking/rollerblading, allowing time to warm up and cool down.
• Borrow a different exercise DVD from the library each week.
• Experiment with Pilates, kickboxing, cardio dance or anything to keep your workout fresh.
• If you have a gym membership, make use of it.
• Find a workout partner to team up with so you stay motivated and committed.

Every day provides the opportunity for a fresh start, so make the most of your morning!