As a matter of fact, studies show that people who eat breakfast are not only leaner and have better weight loss, but also more productive at work – and kids are more attentive in school, scoring better on tests.

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No appetite in the morning? That’s okay – you can actually ‘train’ yourself to be hungry. Simply start with a small, manageable snack in the morning and eat it routinely. Your body will actually start feeling hunger at that time – you’re forming a habit. Next, slowly start increasing the snack to a meal. Be sure to include some protein and fiber for staying power through that tough morning!

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So start the day off right by nourishing your body.

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Here are some ideas for breakfasts to leave you satisfied and energized.

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• ½ cup plain oatmeal cooked with 1 cup water. Mix in ½ a mashed banana plus ½ Tablespoon peanut butter (or other nut butter).

• 6oz non-fat Greek yogurt topped with ½ cup chopped fruit, such as grapes, apple, or berries. Sprinkle on 1/3 cup Fiber One or Bran Flakes. If you’d like it sweeter, drizzle 1 teaspoon of honey!

• ½ cup of low fat cottage cheese mixed with ½ cup fresh fruit. Eat with a side of whole wheat toast and a smear of jam (look for bread with at least 3 grams of fiber per slice).

• Choose a high fiber, whole grain cereal. With so many options, it’s tough to choose a nutritious choice. Below are some guidelines to help you decide.

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How to choose a good breakfast cereal:

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• A minimum of 3 grams of Fiber per serving

• Less than 25 to 30 grams of Total Carbohydrates per serving

• Less than 2 grams of Saturated Fat per serving

• Less than 200mg of Sodium per serving

• Look at the ingredient list and try to avoid any cereals with sugar in the first 3 ingredients. All of these are sources of added sugar: ‘sugar’, ‘honey’, ‘high fructose corn syrup’, ‘cane syrup’, ‘corn syrup’, or any concentrated juices.

• Look at the ingredient list and try to avoid any product that has Partially Hydrogenated Oil. This is a form of Trans Fat and should be avoided in all foods.

• When you enjoy your cereal, have it with skim or 1% milk and some fruit. Sliced banana or a handful of berries (frozen or fresh) are great toppings and natural sweeteners.

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Breakfast Recipes

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Cereal

Oatmeal

• Baked Pumpkin Oatmeal

• Coconut Banana Brown Sugar Oatmeal

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Eggs, Frittatas, Omletes

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• Tomato Ricotta Pie

• Baked Tomatoes stuffed with Quinoa

• Pesto Tomato Frittata

• Cheddar Polenta Souffle

• Cottage Cheese 'Souffle'

• Corn and Feta Baked Eggs

• Eggs in a Nest

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Bread Pudding

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• Whole Grain Breakfast Banana Bread Pudding

• Breakfast Pumpkin Bread Pudding

• Banana Coconut Whole Wheat Bread Pudding

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Pancakes, Waffles, French Toast

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• Whole Grain Breakfast Banana Bread Pudding

• Breakfast Pumpkin Bread Pudding

• Banana Coconut Whole Wheat Bread Pudding