Why you should eat breakfast

If you skip breakfast because you are trying to save calories or you think you don't have time, here's your wake-up call.

Breakfast eaters tend to be leaner and more successful at maintaining a healthful weight than people who miss their morning meal. Besides, studies show breakfast skippers make up for the calories by eating more later in the day. Breakfast also provides the energy to jump-start your day and get your brain working.

The perfect breakfast contains a whole grain, a source of protein (egg, dairy, nuts or lean meat) and a fruit or vegetable. So a simple, fast bowl of whole-grain cereal with low-fat milk and fruit fills the bill perfectly. If you don't think you have time for even that, here are some options you can eat as you run out the door.

• A whole-grain cereal bar, an apple and a skim latte.

• A whole-wheat English muffin with peanut butter and a juicy peach.

• A smoothie made with strawberries, milk, vanilla yogurt and a sprinkle of wheat germ.

• A hard-boiled egg, whole-grain crackers and a tangerine.

• Half a turkey sandwich with lettuce and tomato.