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" Even if you&amp;#039;re rushed in the morning, there&amp;#039;s still enough time to fuel up in a healthy way. The Good Housekeeping Research Institute nutritionists have come up with 10 quick and healthy low-calorie mini-meals \u2014 ones you can eat at home, at the office or even in the car \u2014 so you have no more excuses for skipping the most important meal of the day. 1. Get Out of a Rut: Swap your regular breakfast of coffee with cream and sugar and a buttered roll for a large skim or low-fat latte and a small whole-grain roll without butter plus a banana. 2. Make It Portable: If you love cold cereal but don&amp;#039;t have time to sit down to eat it, you&amp;#039;ll love this idea: Find a big mug that&amp;#039;s tall and deep, then fill it with a serving of high-fiber cereal topped by fruit such as dried cranberries, raisins, or blueberries or a tablespoon of crunchy flaxseeds or minced nuts. Add fat-free milk or calcium-fortified soy milk and you&amp;#039;re ready to go.  3. Get Big Taste from Your Freezer: Buy frozen pancakes, French toast, or waffles the next time you&amp;#039;re at the market. Simply heat one serving and top with a 4-ounce cup of applesauce or fruit blend and 2 tablespoons of chopped nuts. 4. Put a New Spin on an Old Favorite: Instead of topping your English muffin with butter and jam, add a tomato slice and a slice of your favorite reduced-fat cheese to each half. Broil until the cheese is melted.  5. Have a Snacky Breakfast: Hate eating breakfast? Have a nutritious snack instead. Microwave a 12-ounce mug of low-fat chocolate milk and chow down a small bowl of grapes or berries.  6. Warm Your Tummy: Hot cereal is a great comfort food, plus it fills you up. Mix 1/2 cup of Post Grape-Nuts with 1/3 cup of low-fat or fat-free milk and 1 teaspoon of honey in a bowl and heat in the microwave on high for 30 to 45 seconds.  7. Make It Snappy! When you&amp;#039;re running late, the microwave can be your friend. Zap an Amy&amp;#039;s Breakfast Burrito \u2014 a whole-wheat tortilla filled with tofu, tomatoes, onions, and beans \u2014 for about two minutes and enjoy with a small container of calcium-fortified vegetable juice.  8. Get Crazy for Crackers: With a little imagination, crackers can make a great morning meal. Top a serving of low-fat Triscuit crackers with 1 ounce of part-skim mozzarella and some grape tomatoes.  9. Eat Leftovers: Consider feasting on foods that aren&amp;#039;t typically associated with breakfast. Try a bowl of soup or some of last night&amp;#039;s chicken or tuna stuffed into a small whole-wheat pita. 10. Drink Up: When you haven&amp;#039;t got time to dawdle, a fruit smoothie is a quick and satisfying breakfast option. Combine in a blender 3/4 cup fat-free plain yogurt, 1 cup of fresh berries, 1 teaspoon honey, and 4 ice cubes. Pour the mixture into a thermos and you&amp;#039;re ready to roll. "^^<http://www.w3.org/2001/XMLSchema#string>
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