3 makeovers to make your usual breakfast healthier

Making over your breakfast better begins with a bit of tweaking — a small portion of carbs here, a few trades for healthier options there. These three makeovers are healthier alternatives that are just as tasty and convenient.

Instead of just a plain bagel with jam and your usual latte, simplify and make things even healthier with these small changes:

• 1/2 toasted large whole wheat bagel
• 15 ml (1 tbsp) peanut butter
• 1 medium apple
• 250 ml (1 c) coffee or tea

Total GL: 17. Total calories: 275.

• Substitute your usual plain bagel for a whole-grain version. It'll have more fibre and a lower glycemic load (GL).
• Cut the bagel portion in half to limit carbs.
• Instead of jam, add peanut butter as a filling source of protein and "good" fat. This adds back calories without increasing the GL.
• Replace your usual high-calorie, high-GL coffee beverage with plain coffee or tea.

Bacon and waffles is a classic, but it's also unhealthy. Try these tweaks for a well-rounded alternative.

• 1 10-cm (4-in) multigrain waffle
• 15 ml (1 tbsp) maple syrup
• 2 large eggs, scrambled
• 2 slices back bacon
• 1/2 medium grapefruit
• 250 ml (1 c) coffee or tea

Total GL: 15. Total calories: 337.

• Substitute fibre-rich whole-grain waffles for usual white flour waffles to lower the GL.
• Mix up the waffle breakfast too. Try just one waffle instead of three, and add protein-rich eggs to replace the waffle calories.
• Try less maple syrup for fewer calories and a lower GL.
• Fry up back bacon instead of regular bacon. It's much lower in saturated fat, a fat that contributes to insulin resistance.
• Replace your usual glass of orange juice with half a grapefruit. Remember, whole fruit has more fibre and a lower GL than fruit juice.
• Better still, substitute a slice of rye toast for the waffle.

Quick and easy, cereal and milk is a staple for a reason. But you can have something just as quick, but much healthier, with just a few differences.

• 175 g (3/4 c) Grape-Nuts Flakes
• 125 g (1/2 c) strawberries
• 15 g (1/2 oz) slivered almonds
• 125 ml (1/2 c) fat-free milk
• 250 ml (1 c) coffee or tea

Total GL: 19. Total calories: 258.

• Switch high-GL cereal for a lower-GL cereal with whole grains and a lot less sugar.
• Decrease your the cereal serving to further cut the GL.
• Cut calories and fat by switching from two percent milk to fat-free milk.
• Add fruit to the cereal to make up for the smaller portion. Fruit provides extra vitamins and phytochemicals.
• Nuts, with their healthy fats, slow the digestion of the meal for a slower rise in blood sugar. Try adding almonds for a nice crunch.

With just a few simple changes, you can still enjoy breakfast classics, but without worrying about your health as much. All it takes is different ingredients and, often, the exact same amount of time.