Despite the dozens of new reduced-fat and low-calorie foods introduced into the market each year, a return to the breakfast table may be the most important step you can take for reaching and maintaining a healthy body weight. In the battle of the bulge, breakfast appears to be the most important meal of the day.

The researchers at National Health and Nutrition Examination Surveys (NHANES) in their latest round of surveys, studied 12,316 adults on their health habits, diet, height, and weight. This was done to analyze the information to determine how eating breakfast may affect diet choices during the rest of the day and our waistlines over the long run. The outcome of this research was – Less breakfast = more pounds.

For all study participants, those who ate the highest energy density breakfasts had a lower-quality diet overall. People who ate a less healthy, high-energy-density breakfast also ate fewer vitamins and minerals and less fiber, again confirming that eating a healthy breakfast may set the stage for healthier food choices throughout the rest of the day.

Make breakfast a regular habit for a healthy weight and a healthier diet. Here are some tips that can help in selecting the best breakfast for you:

1. Fill up with healthy, low-energy-density food such as whole grain cereal with fruit and low-fat milk and fruit.

2. Avoid the donuts, pastries, sausage, and other high-fat, low-nutrition breakfast foods.

3. Protein will keep you full longer. So even if you’re in a rush, don’t skip breakfast. Try a banana which is easy to eat on the run.