• 1 banana
• 4 ounces crushed pineapple
• 1/3 cup mango pieces
• 1 cut peach
• 1 cup skim milk

Blueberry Orange Whirl (268 calories, 13 grams protein, 2 grams fiber and only 1 gram of fat. Plus, it's packed with calcium, folic acid, potassium and vitamins A, C and D):

• 1/4 cup fresh or frozen blueberries
• 2 ounces fat-free vanilla yogurt
• 1 cup orange juice
• 1 cup skim milk
• 1/4 teaspoon pure vanilla extract

2. Breakfast with the King
If your usual breakfast is at a fast-food restaurant, you've got problems. A typical egg-cheese-bacon sandwich can set you back 500 calories and 30 grams of fat (that's six teaspoons of the stuff). Fast food meals are low in fiber, vitamins and minerals. About all you get from these foods is fat and sodium. Your best bet is to eat breakfast at home.

If you simply must order fast food first thing in the morning, skip the cheese and meat on your breakfast sandwich and save 200 calories and 18 grams of fat. Order low-fat milk or orange juice and your breakfast now is not only lower in fat, but it also contains more healthy vitamins and minerals.

3. Snap, crackle, boiiiing
If your version of breakfast involves pouring cold cereal into a bowl and adding milk, make sure you're choosing a high-fiber, low-sugar cereal that's packed with vitamins. You won't even need to take a multivitamin supplement if you choose one of these powerhouses. In a one-cup serving, each has at least five grams of fiber, no more than eight grams of sugar and no more than three grams of fat. Pour skim milk on top and grab a piece of fresh fruit, and you'll start the day off right with no more than 300 calories: