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By Elizabeth Somer, Registered Dietitian

Experts say a healthy breakfast has a bundle of benefits including boosting energy, improving your mood and promoting a healthy weight.

Registered dietitian Elizabeth Somer says morning is also the perfect time to “milk your diet” and get 24 ounces of milk in 24 hours. Here are some of Elizabeth’s quick and creative tips to milk your morning whether you’re at home, on the go, or in the office.

At Home:

The Quick-fix Gold Standard Breakfast. Measure 1 cup of your favorite cereal (make it whole grain, low sugar if you can!) into a bowl, add ½ cup of mixed berries on top and add ½ cup of fat free or lowfat milk.  Make sure you drink any remaining milk after the cereal is gone to maximize nutrition value.

Little Extra Time? Toast a lowfat frozen whole-wheat waffle, top it with ½ sliced banana and sprinkle with powdered sugar.  Whip up your own homemade latte made with eight ounces of fat free milk and sprinkled with nutmeg or cinnamon.

Sweet Dreams.  Before you go to bed, do the prep work for Nutty Apricot Oatmeal by placing ½ cup rolled oats, 1/6 cup chopped dried apricots, 1 tablespoon brown sugar and dash of cinnamon and almond extract in a preheated, wide-mouth thermos.  Add 1 cup of steamed fat free or lowfat milk and close tightly.  In the morning simply open the thermos, sprinkle with 2 teaspoons slivered almonds, and you have a warm, delicious breakfast waiting for you!

On the Go:

For the Power Professional.  Make the Morning Power Shake by mixing 1 cup fat free or lowfat milk, 4 tablespoons orange juice concentrate, 6 canned apricot halves,  ¼ cup toasted wheat germ and nutmeg in a blender. Pour in an eight-ounce plastic cup with a lid, pop in a straw and out the door you go, ready for that morning meeting!

Toasty Traveler.  Before you leave for that business trip, toast a slice of whole wheat bread, top it with a tablespoon of peanut butter and grab an apple and an eight-ounce portable fat free or lowfat milk – make it chocolate for fun (it’s a long day!)

Express Lane Cappuccino. Before heading out, make a quick Almond n’ Spiced Cappuccino for the road. Mix 1 cup 1% lowfat or fat free milk, 1 tablespoon sugar, a pinch of cinnamon, and 1/8 teaspoon almond extract in a measuring cup.  Place in microwave and heat until hot, but not boiling.  Pour into a blender and whip until frothy.  In a tall commuter cup, pour ½ cup fresh-brewed espresso or French Roast coffee. Slowly add milk mixture and a cinnamon stick. Close the lid, grab a piece of fruit or a lowfat bran muffin and you’re set.

Soup in the Fast Lane. For those who snub their noses at traditional breakfast fare, pack a thermos of cream-of-vegetable soup or tomato soup made with fat free or lowfat milk and pair it with a mini French baguette and a pear for a quick morning meal.

At the Office:

No Nonsense Latte.  So you’ve forgotten to eat breakfast…don’t sweat it.  Grab a small fat free latte (with eight ounces of fat free milk) and a piece of fruit on your way in to the office.  Take 10 minutes to savor it before you turn on your computer! 

Sweet Swap.  Does it seem like every day is a celebration at work with donuts and muffins around every corner?  Take a pass and instead go for a single-serve lowfat chocolate milk, small banana, and an ounce of nuts.  It will satisfy your sweet tooth without expanding your waistline!

Author:
Author of the "10 Habits That Mess up a Woman's Diet" Book. Elizabeth Somer, M.A., RD, is a registered dietitian who has carved a unique professional niche as a dietitian well-versed in nutrition research. For the past 25 years, she has read more than 100 studies a month, packaging that information into her newsletter Nutrition Alert. Ms. Somer is a frequent guest on NBC’s Today Show, and a monthly guest on AM Northwest.