At age 5, children should get at least 10 grams of fiber each day. By age 10, they should get 15 grams, and teenagers should get 20 grams. After age 20, you should get 25 to 35 grams a day.
Two slices of whole wheat bread provide 6 grams of fiber; 1 cup of fresh berries or 1 cup of raisin bran provides 5 grams or more.
2. Aim for 5 grams of protein.
Protein helps fill you up and staves off hunger longer. Protein is in plenty of fast-breakfast products: cereals, breakfast bars and instant shakes. Check the label to make sure it contains enough protein and not too much sugar. You can add 5 grams of protein to a homemade breakfast by adding a cup of pasteurized egg substitute to smoothies or a cup of low-fat milk into your cereal.
3. Avoid high-sugar and high-fat choices.
Look at the grams of fat and grams of sugar per serving. Find products you like, keeping four goals in mind: high fiber, a little protein, low sugar and low fat.
4. Use the microwave oven.
Make breakfast over the weekend, freeze it in plastic bags and microwave it during the week.