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Breakfast is said to be the most important meal of the day, but not everyone eats first thing in the morning. It may be that they simply don’t have time – sleeping a little later, rushing to get the kids out the door in time for the school bus, and getting ready for work clothes can all make sitting down to eat a real challenge.

However, if you skip breakfast on a regular basis, you’re setting yourself up to overeat throughout the  day. Think about it – your body has gone without sustenance during sleep, which could be as long as 10 hours, and needs refueling. Even if you don’t feel particularly hungry, a  nutritious breakfast gives your body what it needs to perform at its best.

Erica Giovinazzo, MS, RD, a nutritionist based at New York’s Clay Health Club and Spa, recommends a breakfast that “combines good carbs and fiber with some protein”. She regularly cooks whole eggs or egg whites, which she eats topped with peach and mango salsa. She also suggests that people may want to avoid high-sugar breakfasts:

“I am a firm believer in the importance of protein at breakfast. Because we’re fasting overnight while we sleep, our body naturally releases sugar into our bloodstream, and so our blood sugar is always slightly higher in the morning. There’s no need to add fuel to the fire with even more sugar!”

So, what should you eat to set yourself up for the day, curb those pre-lunch cravings, and get the morning boost you need so much? Here are some nutritious breakfast options: