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Cereal

"Cereal can be tricky, because there are so many different kinds out there," Giovinazzo says. "Something with at least 5 grams of fiber and less than 5 grams of sugar is probably your best bet."

You'll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.

Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.

Next: Raspberries