Empowering Health > Nutrition & Fitness > Breakfast: Free Fuel for your body

It’s been called the most important meal of the day, and for good reason. Breakfast boosts your metabolism and fuels your energy for the remainder of the day. But now more evidence shows that a healthy morning meal can help you lose weight, stay slim and lower your risk of several diseases.

A large breakfast with carbohydrates and lean protein is likely to lessen your cravings during the day, which can lead to significant weight loss. In addition, eating high-fiber cereal can reduce the risk of diabetes, heart disease and stroke – especially when you include nonfat milk and fruit – as well as reduce the risk of colon cancer.

A healthy breakfast is as easy as 1-2-3, when you choose one item from at least three of the following four food groups:

Fruits and vegetables: fresh fruits, vegetables, or 100 percent fruit juice without added sugar

Grains: whole grain rolls, bread or bagels; hot or cold whole grain cereal; low-fat bran muffins, crackers or melba toast

Dairy: nonfat milk; low-fat yogurt; or low-fat cheese, such as cottage and natural cheeses

Protein: hard-boiled eggs; peanut butter; lean meat and poultry; or fish, like salmon or water-packed tuna