Last week I had to spend several early mornings in airports and thought I'd try to seek out a healthy breakfast option from among the overabundance of fast food restaurants lining the gate areas. The problem: Getting a healthy breakfast on the run is not as simple as it sounds. 

With more Americans eating out for breakfast, as well as the trend of more restaurants offering healthier items, you would expect to find plenty of selections. But even though many fast food chains are advertising healthier lunch and dinner options, it's still hard for even the savviest consumer to find a breakfast that's not laden with sugar or fat.  

The key ingredients of a healthy breakfast are the same as for any other meal. Try to always follow these principles:

• Start your day with a satisfying and nutritious meal by selecting items with protein and fiber.
• Choose items that are lower in saturated fat, cholesterol, and sodium.
• Control your portions to reduce your calories and overall intake.
• Think about your choices. Sometimes a large portion of a healthier item can do more damage than a small portion of a less healthy item. For example, a large bagel and cream cheese (500 calories, 15 grams of protein, and 23 grams of fat) has more calories — and a higher percentage of calories from fat — than an Egg McMuffin (300 calories, 18 grams of protein, and 12 grams of fat). 
• If you overindulge in the morning, make amends for it by reducing your intake later in the day.

Now, how do you apply these principles when the choices are limited? Consider these foods next time you find yourself eating breakfast on the run — these items are not the healthiest choices but they'll keep your healthy lifestyle on track:

• A small-to-medium bagel and light cream cheese
• A small-to-medium bran or low-fat muffin
• Fresh fruit and yogurt
• Cereal (preferably bran or one that's low in sugar) and low-fat milk