Whether you're on vacation or on a work trip, traveling can throw a wrench into your healthy breakfast routine. If you're staying in a hotel room without access to a well-stocked kitchen, you might be at the mercy of the hotel buffet or nearby restaurant options. You may be sleeping less when your travel-thanks to jet lag or noisy hotel rooms or early morning commitments-which can make it harder to "rise and shine." Lack of sleep can make it harder to maintain a healthy weight. So starting your day with a healthy meal is important to get you off on the right foot.

At breakfast, aim to eat whole grains, protein, fruits and vegetables. Whole grains deliver fiber, which helps fill you up, is good for digestion and helps keep you regular. Protein also fills you up at breakfast to keep you satisfied until lunch. Fruits and vegetables deliver more fiber, are low in calories and add vitamins and minerals to you day. Here are some tips for a choosing a better breakfast.

At the breakfast buffet

Who doesn't love a free breakfast? If you're staying at a hotel with a breakfast buffet included, you can likely piece together a healthy meal. Scout out all of your options first before adding any food to your plate. Then aim to add some protein, whole grains and produce. Think scrambled eggs, whole-wheat toast and an apple. Or oatmeal, plain yogurt and mixed berries. Skip the muffins and pastries-which probably aren't homemade specialties and can contribute a lot of calories and added sugar to breakfast.

At the coffee shop or cafe

Mocha, caramel or pumpkin-spiced drinks can have about 20-30 grams of added sugar. Skip the flavors and order a plain coffee or latte. For food, try unsweetened oatmeal with fruit and nuts, like Starbucks Classic Whole-Grain Oatmeal, which delivers whole grains and fiber to help fill you up (skip the brown sugar packet included in the toppings). If you're ordering a sandwich, choose an English muffin over a bagel to save about 170 calories. A Dunkin' Donuts Egg & Cheese on an English Muffin, has 300 calories and 13 grams of filling protein.


If you're hitting the road early in the morning you may need to grab breakfast at the airport or eat in the car (hey, it happens). Pack healthy portable breakfast foods to make a meal. Pack nuts or fresh or dried fruit from home. Pair them with a plain yogurt or latte for a little more protein and calcium. An energy bar made with dried fruit and nuts or a whole-grain granola bar can be a great mid-flight or road trip snack in the morning., January 2017