You’ve heard the saying that breakfast is the most important meal of the day. While of course you may have a preference for other meals (including snack time and dessert!), breakfast sets the tone for the rest of your day food-wise.

Your body goes the longest without food between dinner/dessert and breakfast, so when you wake up, you need to fuel your body with breakfast food that will provide energy to function. If you think coffee and a donut is the best breakfast because of its caffeine and sugar boost, realize that the rush is short-lived.

Start the day off right by eating a complete, balanced breakfast, whether it’s a bowl of your favorite cereal with low fat milk or a light breakfast sandwich. You’ll refuel your body with energy to keep you going throughout the day, kickstart your metabolism, and feel more focused and sharp each morning.

Benefits of Eating Breakfast

Still not convinced of the importance of eating breakfast? Here are four of the best benefits of breakfast.

#1. Boost brain power

It’s not just a cup of coffee you need to wake up. A complete and well-balanced breakfast that includes whole grains and fresh fruit will get your brain going and keep you from feeling sluggish mid-morning. To feel more focused during those work meetings, a mini loaf that is loaded with fresh blueberries and contains whole grains will do just the trick.

#2. Get a daily dose of vitamins and minerals

If you skip breakfast, lunch and dinner may not be enough to provide your daily value of the right nutrients including vitamins and minerals. A balanced breakfast can help fill in any nutritional gaps. Need more iron in your diet? Cranberries and almonds are a great way to receive a portion of your daily value of iron.

#3. Fuel your morning plans

Before the chaos of the day begins, breakfast is a great time to destress, read the paper, and fill your body with energy. If you’re planning on hitting the gym or going for a run in the morning, make sure you eat a light breakfast first to fuel your workout. If you just need to get to the office, you’ll want to make sure your body has plenty of energy to avoid any mid-morning slump, so take time to enjoy a complete protein-rich breakfast.

Not enough time to sit down at the kitchen table for a bowl of cereal or French toast? Even if you’re on-the-go and in a rush, you can plan to eat quick, healthy, nutritious breakfast options, such as a handful of almonds or a protein shake, during your commute.

#4. Help your healthy weight loss journey

Last, but certainly not least, another health benefit of eating breakfast is the connection between breakfast and weight loss. There is lots of evidence that shows that eating breakfast regularly (every day) is an important piece of losing weight. One study found that women who ate breakfast consistently were more likely to eat fewer calories overall during the day. Another study showed that 78% of people who have maintained a 30-pound weight loss for at least a year ate breakfast every day.

Eating a good breakfast not only jump-starts your metabolism, but also keeps you from engaging in starvation eating later on in the day. If you skip your morning meal, you’re more likely to make unwise food choices and eat more later in the day. You can curb your hunger, skip reaching for fatty and sugary snacks, and jumpstart your metabolism by beginning good habits in the morning with a nutritious meal that is high in fiber and protein. The next time you think about skipping breakfast, remember how a consistent morning meal can help keep the weight gain at bay.

As you can see, breakfast is not only a delicious meal to start your morning with, but it has many health benefits. A few ideas of healthy breakfast foods to get you started include steel-cut oats, low-fat yogurt, eggs, and peanut butter. Make it a priority to take the time to eat breakfast each morning to fuel your day and continue on the path of health.