Studies show that those who eat breakfast perform better at cognitive tests and in school, or at work. After fasting all night, your body (and brain) needs a fresh supply of glucose — or blood sugar. That’s the brain’s basic fuel. Skipping breakfast is a common strategy for some people who are trying to lose weight. Not a good idea! Your body expects to be refueled a few times each day, so when you skip meals you may feel so hungrier  at lunch, causing you to overeat. Studies show that people who eat breakfast are more likely to maintain a healthy weight.

While any breakfast may be better than no breakfast, you should avoid a breakfast that is high in sugars, sodium, saturated fats and calories. Cut back on sugary cereals (over 5.0 grams per serving), high-calorie pastries, and meats like bacon and sausage that are high in saturated fat and sodium. Eggs are a great choice!

If possible, your breakfast should include protein and fiber; the combination will help satisfy your hunger and will keep you feeling full until lunch time. The protein can come from low-fat meat, eggs, nuts or dairy products. High-fiber foods include fruits, vegetables and whole grains. A healthy breakfast doesn’t need to take a long time to prepare. Try something simple like a hard-boiled egg.