Many people who have lost weight and kept it off eat breakfast, according to the Centers for Disease Control and Prevention.
"The old saying is absolutely true, breakfast is the most important meal of the day," said Patricia Salzer, a registered dietitian and a health and wellness consultant at Univera Healthcare. "To 'break' the 'fast,' start your days with a step in the right direction. Our bodies, including our brains and muscles, require energy to work. This is especially important after we have gone for hours without eating."
One in 10 U.S. consumers does not eat breakfast, according to a 2011 study by The NPD Group, a marketing research company. Males who are 18 to 34 years old are the ones most likely to skip breakfast.
"Eating breakfast is important since what you consume affects your energy level for the rest of the day," Salzer said.
She recommends consuming carbohydrates with fiber, plus protein and fat.
"This will delay symptoms of hunger and help you feel full until the next meal," she said.
Salzer offers several breakfast tips.
Sick of traditional breakfast foods? Try eating:
Last night's leftovers
Hummus on toast
Rice and beans
Brown rice with fruit, nuts and cinnamon (similar to oatmeal)
Breakfast foods can be low in calories, high in nutrients. Give these nutritious breakfast options a try:
Greek yogurt with fruit
Oatmeal with nuts
Whole grain toast topped with low-fat ricotta cheese and fruit
Whole-wheat tortilla filled with lots of sauteed vegetables and scrambled eggs
For those not hungry at breakfast time, start with a lighter meal:
A glass of chocolate milk
A piece of toast or some yogurt
Then, have a mid-morning snack to complete the meal by eating:
A hard-boiled egg
Cheese and fruit
For more quick breakfast fixes that will help people manage their weight, visit: www.fruitsandveggiesmorematters.org/manage-your-weight-with-breakfast.