Build a Better Breakfast

11 ways to get the most out of the first—and most important— meal of the day

We’ve all heard that breakfast is the most important meal of the day, and that may actually be true. A study of more than 50,000 adults ages 30 and older found that breakfast eaters were more likely to lose weight than those who didn’t eat a morning meal. Other studies link skipping breakfast with a higher risk of developing high blood pressure, heart disease, and type 2 diabetes. But it’s not just when you eat; it’s what you eat. Balancing carbohydrates with protein, fiber, and healthy fats is the key to a satisfying and nutritious breakfast. These tips will help you really rise and shine:

1. Eat even if you’re not hungry.

Although you might not feel like eating first thing in the morning, it’s a good idea to get something into your system. Eating within 90 minutes of waking up will jump-start your metabolism and keep you from getting hungry later, says Amy Shapiro, MS, RD, CDN, founder of Real Nutrition NYC. Just a banana will do the trick.

2. Be boring.

Varying what you eat is a good idea in theory, but if you are watching your weight, you might want to stick with the same old menu. A 2014 British study found that people who allowed their breakfast calories to fluctuate (as measured by a five-day diet diary) had larger waists and a higher incidence of metabolic syndrome than folks who kept their morning calorie intake constant, no matter how much they ate the rest of

the day. It’s not clear why your morning calorie count makes such a difference, but given that a larger waist size and metabolic syndrome can increase your chances of diabetes, heart attack, and stroke, it’s worth making the

effort to hold it steady.

3. Add peanuts or peanut butter.

In a small study of 15 obese women, eating peanuts or peanut butter helped to lower the glycemic response to a breakfast of Cream of Wheat and orange juice—meaning that the carbohydrates were digested more slowly and blood sugar did not rise as high. Plus the women felt fuller for up to 12 hours after eating the peanut butter or peanuts, so they were less likely to snack later. Spreading peanut butter on toast or sprinkling chopped nuts on cereal are easy ways to add protein to a carb-heavy meal.

4. Drink coffee only after you’ve eaten.

Coffee on an empty stomach can be too acidic for your body, and pairing it with your morning meal could set you up for overeating throughout the day. “It can send the signal that you’re full and don’t need to eat for another couple of hours,” says certified holistic-nutrition coach Andrea Moss, founder of Moss Wellness. “This can mess with hunger levels, energy levels, focus, and concentration later on in the day.” Also, when you do reach for your first cup, double-check the calorie count on your coffee order. Even a healthy-sounding small skim latte, which is mostly milk with just a shot or two of espresso, has about 140 calories, Shapiro says. Instead, she recommends a dash of cinnamon in your coffee for a calorie-free natural sweetener that could also help regulate your blood sugar.

5. Go big.

There’s an old saying that advises “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” It’s worth following. According to a study of 93 obese and overweight women with metabolic syndrome, those who