By Bonnie Taub-Dix for U.S. News


"I don't have time to eat in the morning." "I can't eat so early." "I don't want to waste my calories at the beginning of the day."


Sound familiar? If these are some of the mantras you use each morning, it's time to change your tune. Ditching breakfast can affect your mood, weight and well-being. Sadly, most people don't realize the important role breakfast plays in their day until after physical and emotional upheavals have occurred.


According to the National Weight Control Registry, a research study that includes participants who have lost at least 30 pounds and kept the weight off for at a year or more, breakfast is a major key to weight control. The overwhelming majority of their participants -- 90 percent -- reported eating breakfast at least five days a week, and an outstanding number, 78 percent, eat breakfast every day. Other common strategies practiced by registrants include weighing themselves regularly and exercising consistently.


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Breaking your fast in the morning should not be negotiable, and here are just a few reasons why:


• The breakfast meal is necessary to fill our minds and bodies after going without food during the hours we were asleep. Countless studies have shown that adults who race out the door without a morsel in their mouths don't perform as well at work as when they're fueled. The same goes for kids who go to school hungry.


• Without food, your blood sugars levels could resemble a roller coaster, leading to fatigue and irritability. It will also be harder to make decisions and stay level-headed ... not a pretty picture in the workplace or at home.


• Skipping breakfast often leads to a high-calorie, mid-morning snack or sends an invitation to indulge in a heavier lunch. And that can quickly cause your pants to get tighter.


• Breakfast can help keep disease at bay. A recent study suggests that starting your day with a solid breakfast helps keep diabetes in check, and certain choices, like a bowl of oatmeal, could curtail cholesterol levels.


• Good habits are contagious. A sensible morning meal sets the tone for the choices you'll make the remainder of the day.


Don't give yourself the option of making excuses that lead to skipping the meal that could dictate your day. Squash cravings and satisfy hunger by combining foods rich in protein -- such as egg whites, eggs, almond butter, reduced-fat cheese, low-fat or skim dairy products) -- with whole-grain carbs (high-fiber ceral and whole-grain bread) and healthy fats (nuts, avocado and olive oil). Those three nutrients -- protein, whole-grain carbs and healthy fats -- are like the three legs of a stool. They support and enhance each other while providing a strong foundation for your body.


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  • Almond Butter On Toast And Fresh Fruit


    "I rotate four main breakfasts: What: Oatmeal with nuts/seeds and chopped fresh fruit When: Particularly good on hungry mornings What: Green smoothie When: I've had a bigger dinner and am not super hungry or if it's a hot day and I want something refreshing What: Pesto tofu and spinach scramble with sprouted whole-grain toast When: I have a little extra time and I want something savory instead of sweet What: Almond butter on sprouted whole-grain toast with fresh fruit When: I am in a big rush. Such an easy grab-and-go breakfast!" -- <em><a href="http://dawnjacksonblatner.com/" target="_blank">Dawn Jackson Blatner</a>, RD, CSSD, LDN</em>




  • Scrambled Eggs In Pita


    "One of my favorite breakfasts is two scrambled eggs in one teaspoon of olive oil. I slice a six-inch whole-wheat pita in half and stuff half the eggs in each. I top the eggs with one ounce shredded cheddar cheese and salsa. Today I added a tangerine, but I always have some type of fruit for breakfast. I want my calories to work for me, so I choose nutrient-rich foods nearly all the time. My breakfast always has one serving of each of the following: whole grains, dairy and fruit, and about 20 grams of protein to keep me full." <em>--<a href="https://www.facebook.com/pages/MyPlate-for-Moms-How-to-Feed-Yourself-Your-Family-Better/196841697040535" target="_blank">Elizabeth M. Ward</a>, MS, RD</em>




  • English Muffin Pizza


    "Pizza for breakfast! Split and toast a whole-grain English muffin and top each half with tomato sauce, part-skim shredded mozzarella cheese, grated parmesan and a shake of crushed red pepper. Pop them in the oven and broil until the cheese is hot and bubbly. So easy and 100 percent delicious!" --<em><a href="http://www.joybauer.com/" target="_blank"> Joy Bauer</a>, MS, RD, CDN</em>




  • A Peanut Butter And Banana Smoothie


    "Many days I have a smoothie made with: skim milk, low-fat Greek yogurt, frozen banana, one to two tablespoons of flax meal, one to two tablespoons of peanut or almond butter and ice. Or I have a home-made whole grain waffle (I make extra over the weekend and toast in the mornings) with peanut butter and topped with fresh blueberries and a glass of skim milk." -- <em><a href="http://www.susanmitchell.org/" target="_blank">Susan Mitchell</a>, Ph.D., RD</em>




  • Scrambled Egg With Cheddar And Tomato


    "A few things I love: Whole wheat toast and a scrambled egg with cheddar and grapefruit sections, or Triscuits and a piece of cheddar cheese and grapefruit sections, or a bowl of cereal with milk. And I like to start the day with a low fat chocolate milk or a cup of OJ. For cereal, I suggest picking one with at least three to five grams of fiber per serving and no more than double that amount in sugar. Topping cereal with fresh berries and/or nuts or seeds and nonfat milk gets in lots of food groups and key nutrients to fill you up and get you going in the a.m." -- <em><a href="http://elisazied.com/" target="_blank">Elisa Zied</a>, MS, RDN, CDN</em>




  • Kefir And Strawberries


    "Here's the truth: I usually eat two breakfasts! I usually have a glass of kefir with puréed strawberries at about 7:30 or 8. Then at about 10 or 11, I'll have something more substantial, often scrambled eggs and salsa or a frittata made with leftover vegetables from the night before. The kefir alone wouldn't be enough to power me through until lunch, but I'm not hungry enough first thing to eat a bigger breakfast. The other advantage is that the kefir is light enough that I can go to the gym or do a powerwalk immediately after drinking it without feeling weighed down." -- <em><a href="http://nutritionovereasy.com/" target="_blank">Monica Reinagel, </a>MS, LDN</em>




  • Cottage Cheese With Cereal And Fruit


    "I love this because the protein in the cottage cheese and Grape Nuts keeps me full. I use: 1/2 cup Daisy Brand Low Fat Cottage Cheese 1/4 cup Grape Nuts (original) 1/4 cup fresh California strawberries" -- <em>Katherine Brooking, MS, RD, co-founder of <a href="http://www.appforhealth.com/" target="_blank">AppforHealth.com</a></em>




  • Pink Smoothie


    I have rolled oats with chia seeds and cinnamon and maple syrup during some autumn and winter cold mornings. But during warmer months, I have a protein smoothie before workouts. <em>Recipe:</em> 2 scoops whey (or other) protein powder 1 ripe banana 1 cup fresh/frozen organic blueberries, strawberries and raspberries 8 ounces unsweetened almond/coconut milk 1 tablespoon coconut butter 1 teaspoon maca powder 1 teaspoon camu camu powder 1 teaspoon vanilla extract Pinch pink Himalayan salt Blenderize and top with cacao nibs or beans, golden flax seeds and chia seeds. Serves two. -- <em><a href="http://rocnutrition.com/" target="_blank">Rochelle Sirota,</a> MS, RD, CDN</em>




  • Cherry Vanilla Oatmeal


    "I enjoy two breakfast choices: Cherry Vanilla Oatmeal: Old-fashioned oatmeal slow cooked with dried cherries. I add vanilla bean and vanilla extract. Drizzle in warm honey. Florentine Omelet: Egg whites with sauteed spinach, onion and red pepper, melted jack cheese and a slice of whole grain toast. -- <em>Angela Ginn-Meadow, RD, LDN, CDE</em>




  • Protein-Filled Pancakes


    "My favorite <a href="http://www.appforhealth.com/2012/03/protein-pancake-recipe/" target="_blank">protein pancakes</a>! <em>Recipe:</em> 1 small ripe (overripe is perfect) banana 2 eggs or 4 egg whites 1 tablespoon peanut or almond butter Pinch of cinnamon, if desired Drop of vanilla or almond extract, if desired <em>Instructions:</em> 1. Mash the banana, add the egg and mix well. Stir in nut butter and any spices or extract. 2. Heat a nonstick skillet on medium heat and use some oil or nonstick cooking spray to ensure the pancakes don't stick. Pour a large spoonful of batter into hot pan and cook until browned on one side (three minutes or more), flip and brown the other. -- <em><a href="http://www.appforhealth.com/about-us/julie-upton/" target="_blank">Julie Upton, </a>MS, RD, CSSD</em>