3. Breakfast matters
It may seem like a contradiction, but research shows that people who eat breakfast tend to be thinner than people who skip the first meal of the day. It could be because they're less tempted to eat a pastry or another fatty sweet food later in the morning. They're probably also more reasonable on portion sizes at lunchtime!
Nutritious and sustaining
A good breakfast must contain at least three of the four
food groups 
. How much you need to eat depends on your appetite, so listen to your body signals. To ensure you have enough energy to make it to lunchtime, be sure to include some protein (milk, cheese, yogourt, eggs, nuts, or peanut butter).
Don’t have much time?
Set the table and get out the non-perishable food items before you head off to bed. You can even get started early by preparing hard-boiled eggs, slicing up some fruit and cheese, mixing french toast batter, etc the night before. Why not make your life easier on those rushed mornings by taping a list of several breakfast ideas to your fridge door?
Not hungry when you wake up?
First, avoid late-night snacking. If this doesn’t work and you are still not hungry in the morning, opt for a beverage, such as fruit and yogourt smoothies. Beverages are quicker and much easier to consume than a full breakfast. You can also bring nutritious food with you to eat on the go, such as: dry cereal, nuts, dried or fresh fruit, cereal bars, 100% fruit juice, milk, individual portions of cheese and yogourt, whole-grain rusks, apple sauce etc. That way, you can throw together a balanced breakfast in a flash. It is never too early, or too late, to get a healthy start to your day!
