An estimated 56 percent of Americans do, which means they're missing out on some important morning meal benefits. For example, people who eat breakfast are better able to focus and concentrate throughout the day. Long term, morning munchers find it easier to maintain a healthy weight: "When you eat breakfast, you're literally breaking the fast, which kicks your metabolism into gear," says Keri Glassman, R.D., author of The O2 Diet.
Breakfast fans also tend to eat fewer calories over the course of a day and aren't as prone to wild swings in blood sugar, which often push people to nosh carb-rich, high-fat foods like cookies and pizza.
Try to get something in your belly within 60 to 90 minutes of getting up, advises Glassman. "Otherwise, your body goes into starvation mode, and your metabolism slows." Can't stomach a full meal that soon after your feet hit the floor? No problem: A piece of fruit, a handful of nuts or even a grande skim latte is all you need to swallow to jump-start your metabolism.
Your body needs calcium for strong bones. Trouble is, "most people aren't getting enough," Glassman says. To crank up your calcium intake, get a serving at breakfast -- eat a bowl of cereal with soy or cow's milk, add a slice of cheese to a whole-wheat bagel or top berries with a scoop of plain Greek yogurt.
These nutrition powerhouses are loaded with antioxidants that protect against tons of ailments, including heart disease, diabetes and certain cancers. That's just one of the reasons it's recommended that people get at least five servings of fruits or vegetables per day -- which can be tough to do. If you start early, though, you're more likely to make your quota by the end of the day. And while fruit is a natural breakfast food, don't discount veggies! You can scramble diced zucchini or spinach into eggs, puree carrots into a smoothie or forget the classics and have a BLT for breakfast!
Are low-fiber foods like bagels, croissants and doughnuts the mainstay of your breakfast fare? If so, you're missing out on fiber, which takes time to digest and therefore helps you to feel full longer (read: You won't feel driven to the vending machine before lunchtime).
Swap low-fiber foods for fiber-rich choices like oatmeal, quinoa or whole-wheat bread or bagels (and make sure the labels say "whole" wheat -- not just "wheat").
