Many Americans do not eat breakfast, even though nutritionists say that breakfast is the most important meal of the day. Your body has been without food for more than eight hours. The very definition of breakfast is “breaking the fast.”

Eating a good breakfast gives your body the fuel and energy it needs to get off to a great start. Those who choose to skip breakfast may have an energy drop and are more inclined to overeat the wrong foods when they do eat.

When I started my journey back to health, which led me to lose more than 130 pounds, I learned that eating three meals a day and three snacks (and being very consistent about it) was a key to my success. When I organize my life so eating right is part of my daily routine, my energy is up and I do not have highs and lows during the day. That keeps me from binge eating.

The goal of my breakfast is to have fat, complex carbohydrates, and some protein. Remember that calories vary for each individual, but for me, I strive to keep my breakfast around 350 calories.

Here are some of the breakfasts that I enjoy:

  1. I do have cold cereal, and when I do I either have Grape Nuts or shredded wheat (both of which are made from whole grains). Use the portion size on the box.
  2. One cup of nonfat plain yogurt with 1 tablespoon of reduced-fat peanut butter on a piece of whole wheat toast with a piece of fruit.
  3. One-half cup of nonfat cottage cheese, with a piece of fruit, whole wheat toast, and 1 tablespoon margarine.
  4. Two ounces of smoked salmon on a piece of whole wheat toast with 1 tablespoon of nonfat cream cheese and a few stalks of celery and a piece of fruit.
  5. One cup of cooked nine-grain cereal (could also be old-fashioned oatmeal) with a cup of milk and a diced apple.
  6. An omelet with steamed vegetables and about 2 tablespoons of grated hard cheese (hard cheese has fewer calories and more flavor than soft cheese).

My goal is to help you take small steps each day that will make a big difference in your weight, health, and happiness.

Below are photos of some of my breakfasts:

one half cup nonfat cottage cheese, blueberries, one piece whole wheat toast with one tablespoon of margarine, and one apple

two ounces smoked salmon, one tablespoon of nonfat cream cheese, one apple, and some celery

one cup of nonfat yogurt, one piece of whole wheat toast with one tablespoon of peanut butter, and an orange.