Keeping yoghurt and granola safely separated so you can enjoy crispy crunchy cereal when breakfast time arrives, it’s also ideal for transporting berries, dried fruit or nuts in the bottom part to go with the yoghurt in the top, and the leakproof silicone seal means the inside of your bag will be safe from any spills. When microwaving, remove the lid to allow steam to vent. To prevent splattering, cover with a paper towel. Sealing plastic lids while heating may create extra pressure causing the lid to warp or create dangerous steam build-up.

Mente A, O'Donnell M, Yusuf S. Sodium intake and health: What should we recommend based on the current evidence? Nutrients. 2021 Sep 16;13(9):3232. doi:10.3390/nu13093232 Protein contributes to stable blood glucose levels and satiety, meaning you'll have energy to get through the morning," says Fiske. Aim for at least 15 grams of protein at breakfast to reap these benefits. Protein is found in a wide variety of plant and animal-based foods, including eggs, milk, yogurt, beans, tofu, nuts, seeds, meat, and fish. Many whole grains contain some protein and can contribute anywhere from three to nine grams per serving. Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM. Health benefits of probiotics: a review. ISRN Nutr. 2013 Jan 2;2013:481651. doi:10.5402/2013/481651Most of the flavors are low in added sugar—around two grams—while some flavors are higher with seven or more grams of added sugar. Depending on your nutrient needs and preferences, you can choose different flavors, including plant-based varieties. Some favorites include, Banana Bread, Cinnamon Roll and S'mores. Our team of dietitians researched on-the-go breakfast options that have a balance of protein, fiber, and fat, while also considering calorie content, added sugar, sodium, and flavor. Some of the breakfast options featured may not be enough to have on their own, so consider pairing them with fruits, other whole grains and some healthy fats like nuts and nut butters. Foods containing water expand when frozen. Leave sufficient space in container when freezing to allow for expansion. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. doi:10.1186/s12937-017-0271-4

Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi:10.3945/ajcn.112.053116 Whole grains, fruits, vegetables, and beans also contain fiber, which is an important component of breakfast to help support balanced blood sugar and energy throughout your morning. Most carbohydrate-rich foods also contribute vitamins and minerals, and are an opportunity to add nutrients to your diet. Follow the recommended food storage directions, use, or heating instructions, based on the knowledge about the food or the information on the food label. Also follow the microwave manufacturer’s recommendation when defrosting or reheating foods.Possibly most importantly, your breakfast should be something you enjoy eating. Whether you prefer sweet, savory, or something in between, choose breakfasts with tastes and textures you like so you’re more likely to want to eat it. Not a fan of traditional breakfast foods? Think outside the breakfast box—just because it’s not marketed to be a breakfast food doesn’t mean you can’t eat it in the morning. You’ll want to consider the amount and type of fat in breakfast foods. The USDA Dietary Guidelines for Americans recommend prioritizing unsaturated fats from plant-based sources such as avocado, nuts, seeds, and plant-based oils like olive oil, while limiting saturated fat to less than 10 percent of total calories. Common breakfast foods like yogurt and eggs do contain some saturated fat, but that comes along with lots of other beneficial nutrients, so don’t automatically reach for the lowest-fat option—consider how each food fits into your day. It’s important to note that these do contain certain ingredients like alfalfa, dulse, and rose hips that may interact with some medications. Perfect bars also contain a significant source (12 grams) of added sugar from honey, so consider how that fits into your daily intake.