By Molly Kimball, RD, CSSD

There are three things to keep in mind when it comes to the first meal of the day:

1. We all need it.  Research shows that breakfast eaters often have more nutritious diets overall and kids who eat breakfast tend to pay attention better in school, get sick less often, and are less likely to be overweight.

2. Breakfast doesn’t have to be the instant you get out of bed – just try to have something within the first couple of hours after you’re up.

3. Including fiber-rich whole grains with your morning meal can keep you fuller longer and less likely to overeat later.

The recommended fiber intake for most kids and adults is 25 to 38 grams daily, and breakfast is the perfect place to start.  To give you some ideas, I’ve put together 8 easy ways to sneak more fiber into your morning meal!

Huevos rancheros: Make-over your favorite huevos rancheros recipe with a few key swaps:  Use reduced-fat cheese, light sour cream, and La Tortilla Factory Hand Made Style Corn Tortillas – and be generous with the black beans, of course.  The result:  each one-tortilla serving will give you over 6 grams of belly-filling fiber.

Berry-flax blast: Blend a smoothie with one cup of berries (fresh or frozen), 2 tablespoons of ground flaxseed, 8 ounces of lowfat milk, and low-calorie sweetener of choice (optional).  Add ice and blend well.    The result: a refreshing (and portable) breakfast with 7.6 grams of fiber.

Oats & nuts: Adding one ounce of slivered almonds nearly doubles the fiber content of a cup of oatmeal, for a heart-smart breakfast with just over seven grams of fiber.

Egg white veggie wrap: Fill an 80-calorie La Tortilla Factory Smart & Delicious High Fiber, Low Carb tortilla with scrambled egg whites and your favorite veggies (think wilted spinach, sliced tomatoes, and sauteed mushrooms).  Sprinkle with a tablespoon of feta or shredded cheddar, and roll up.  Fiber total:  12 grams, plus any extra from the added vegetables, depending on which veggies you choose.

Eat it, don’t drink it: Skip the fruit juice and have fresh fruit instead.  Apple juice has zero fiber, but add an apple to breakfast and you’ll get 4.4 grams of fiber.

Sprinkle a fiber boost: Add a half-cup of Original Fiber One cereal to your favorite breakfast cereal for an additional 14 grams of fiber (and only 60 calories).

PB&H: Peanut butter and honey, that is.  Spread a tablespoon of peanut butter over a 50-calorie La Tortilla Factory Smart & Delicious High Fiber, Low Carb tortilla.  Drizzle with a teaspoon of honey, roll up, and enjoy!  Fiber total:  7 grams.

Whole grain French toast: Use a higher-fiber bread (look for 3 to 7 grams of fiber per slice), and dip into a mixture of whole eggs and egg whites.  Top with low-sugar syrup or just fresh berries to keep added sugar in check.  The result:  3 to 7 grams of fiber for every slice.

The bottom line: With all of the options available, even the most finicky eaters are sure to find a few breakfast combos that’ll satisfy their fiber needs as well as their taste buds!