By Elizabeth Brownfield for Life & Beauty Weekly

Answer: Mornings can be hectic, and some people don’t have much of an appetite when they first wake up. Still, skipping breakfast isn’t a good idea. Research shows that people who eat breakfast are better able to achieve and maintain a healthy weight – plus, they have more energy throughout the day and are less likely to binge at their next meal.

Having just a cup of coffee isn’t enough, either; It tricks your brain and body into temporarily thinking you’re fueled up, but when the caffeine wears off and an energy crash hits, you’ll crave a quick pick-me-up in the fastest form possible: Sugar! And that makes it a lot harder to turn down that doughnut that is calling your name.

If you can’t stomach the thought of a big, traditional breakfast — or don’t have time to cook one — place a bowl of fruit in the kitchen to make it easy to grab a piece on your way out the door. Fruit will give you some quality carbohydrates for energy. Once you get in the habit of eating early in the day, try adding a cup of nonfat Greek yogurt or a hard-boiled egg to your morning routine. The addition of protein will extend the energy boost and help keep you satisfied and energetic all morning long.

Lyssie Latakos and Tammy Latakos Shames (aka “The Nutrition Twins”) are registered dieticians whose third book on nutrition, The Nutrition Twins’ Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy and Beauty, will be out in January 2014.

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