For ages now, we have all heard that breakfast is the number one ingredient in the recipe for an energized, productive day.  When it comes to your weight, it is doubly true.  A solid body of science affirms that people who eat breakfast regularly are leaner than those that don’t and much less apt to develop insulin resistance.

A recent study presented at the 43rd Annual Conference on Cardiovascular Protection drives this point home.  In this study, researchers found that regular breakfast skippers, defined as eating breakfast 2 or less times a week, were 35-50% more likely to develop obesity and insulin resistance than those who ate breakfast regularly.

• A healthy protein package.  Consider any of the following: nuts/nut butters, soy milk, low-fat milk, low-fat yogurt, reduced fat cheeses, smoked or canned salmon, omega-3 eggs, low-fat cottage cheese, high protein cereals, protein powders (for smoothies)

• Fresh produce.  Fruits, especially brightly colored varieties like berries, citrus, red grapes, cantaloupe, kiwi and mango are a natural breakfast fit.  But don’t forget that fresh spinach, bell peppers, onions and tomatoes are a delicious addition to any egg/omelette dish.

• Whole grains. High fiber cereals and oatmeal are my top-rated whole grain foods.  Additional healthy choices include 100% whole grain bagels, English muffins, toast, waffles, and granola bars.

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