When you eat breakfast you're telling your body that there are plenty of calories to be had for the day. When you skip breakfast the message your body gets is that it needs to conserve rather than burn any incoming calories. High-fiber cereal with fresh fruit and low-fat milk or soy or rice milk substitute Low-fat protein shake with fresh/frozen fruit High-fiber toast or bagel with tablespoon of peanut butter Select protein bar and yogurt or a glass of milk Advantages of eating in the a.m. Various studies have found different benefits of starting your day with breakfast, including: Having a lower BMI Consuming less fat through the day Meeting recommendations for fruit and vegetable consumption Having higher daily calcium intake Having higher daily fiber intake Having better performance (memory and attention) (for school-aged children) "Much of the research just makes good common sense," says Tangney. "If you start with a healthy, satisfying meal in the morning you're less apt to nibble on less nutritious things during the day, which we often do out of hunger — you grab the first or easiest thing in front of you."