Brighten breakfast

Eggs, sausage and white toast are a staple on many diner menus. But that's a one-note meal. While strong on protein, the typical diner breakfast, on the left, leaves little room for fruits, vegetables or whole grains. It also adds up. The meal on the left is around 700 calories.

The breakfast pictured on the right is only about 400 calories. It's also a great illustration of the plate method. Half of the plate is fruit, one-fourth is protein and the remaining fourth is whole grain.