Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter.

• 不是把全谷或麦麸饼干浸在糖浆中，而是在上面用抹上两大勺花生酱，这样能降低糖份，提高蛋白质和纤维。