The key to a good breakfast is balance. Include lean protein, whole grains and fresh, frozen or canned fruits and vegetables. For example, oatmeal cooked with low-fat milk and sliced almonds and berries or crust-less quiche with mixed veggies, low-fat cheese and a slice of whole-wheat toast.

2 - Cut Back on Caffeine

Too much caffeine can interfere with sleep, can make you jittery and can cause you to lose energy later in the day. Skip unwanted calories and sugar by drinking it as plain as possible.

3 - Bring Lunch to Work

Preparing the week's lunches over the weekend - bake chicken, chop veggies, steam rice. Make sure your options include a combination of lean protein and carbohydrates.

4 - Eat More Fruits and Vegetables

Fruits and veggies add color, flavor and texture, plus vitamins, minerals and fibers to your plate. Don't let winter stop you from enjoying produce either. It might be harder to find fresh options, but frozen and canned are great alternatives.

5 - Cook Dinner at Home

Making meals at home doesn't have to zap the last bit of your time and energy. The trick is to plan ahead. Use shortcuts such as pre-cut or frozen veggies and keep staples on hand such as low-sodium broth, herbs and lemons for flavoring. A quick and easy idea is to turn leftover beef into stew with beans, no-salt-added diced tomatoes and pre-cut veggies.

6 - For your baby

Breastfeeding is the best way to meet your baby’s nutritional needs during his/her first year of life. Breast milk contains everything the baby needs for the first six months of life, in all the right proportions. Breast milk has the perfect combination of proteins, fats, vitamins, and carbohydrates. Its composition even changes according to the baby's changing needs, especially during the first month of life. There is nothing better for the health of your baby.