If you are among the individuals who skip breakfast in the morning you may be doing more harm than you think. There is a reason why breakfast is the most important meal of the day. Its name 'break-fast' says it all. After your body has gone many hours without food, you need to break the fast and refuel. Research strongly supports the benefits of this morning meal; it goes beyond just providing energy to start off your day.

Rev up that metabolism: When your body is low on energy, it's a natural instinct to conserve the energy on hand, therefore slowing down your metabolism. By feeding your body in the morning, it shifts your metabolism into first gear.

Control your weight: If you are under the misconception that skipping breakfast saves calories, think again! Not only does breakfast reverse that sluggish metabolism but also helps control your appetite for the rest of the day. By skipping this meal, your ravenous hunger results in overindulgence and you're more likely to reach for those unhealthy options.

Brain food: Nourishing your body benefits your entire body- including your brain. Research has shown that children and adults who eat breakfast have increased concentration and alertness. Children who eat breakfast score higher on tests than those who skip it, and adults are more productive at work.

Snap out of that morning crabbiness: Woke up on the wrong side of the bed? It could be your body's way of telling you "feed me." By eating breakfast you can prevent that morning fatigue and irritability. (It's likely your co-workers will thank you as well.)

Put your heart into it: Research shows that those who eat breakfast have a lower risk of heart disease and high cholesterol.

Skip the multivitamin: Breakfast is a great way to get more nutrients in your diet such as calcium, iron, B vitamins, and fibre. If you're skipping this meal, you're likely falling short of fulfilling your body's daily needs.

Monkey see, monkey do: Children learn through example, so set your children up for success and encourage a nutritious meal every morning. Make it a family affair and enjoy it together when possible.

Mornings are far too busy for breakfast…

Would you rely on a car on empty to get you to work? Would you go to work in your pajamas? Breakfast should be perceived as a top priority in your daily routine. Breakfast only requires an additional 10 minutes in your morning. Get organized and think in advance what you'll eat in the a.m. Set your alarm 10 minutes earlier; a good meal will provide more energy than 10 extra minutes of sleep.

Making the most of your breakfast

It's important to incorporate breakfast into your daily routine. Picking healthy breakfast options makes a big difference. Here are some tips to ensure you're making the best of your morning meal:

Incorporate at least three of the four food groups

Add some fruit: Fruits are loaded with vitamins and minerals as well as fibre that will help keep your appetite in check and keep you regular. Add some berries to your cereal or yogurt. Make a fresh fruit salad with the fruit you have on hand. Top your bagel or toast with sliced banana. Make a smoothie with all your favourite fruits. Enjoy a glass of 100 per cent fruit juice.

Go for grains: Grains are a source of carbohydrates and fibre. Choose 100 per cent whole wheat bread, bagel or English muffin. Oatmeal makes a comforting and nutritious start to the day. Choose a whole grain cold cereal with at least 6 grams of fibre and fewer than 10 grams of sugar per serving. Waffles and pancakes can make a healthy meal, but they should be made with whole wheat flour and contain a minimum of added sugar.

Get "moooving" with dairy: Dairy provides a source protein, as well as calcium and vitamin D to keep your bones strong. Choose low fat milk or soy beverages, light and low fat yogurt and cheese. Enjoy a cold glass of milk with your meal or a bowl of yogurt. Add milk or yogurt to a smoothie. Add some light cheese to your toast or eggs.

Don't forget the protein: Adding protein at breakfast has been shown to control your appetite and weight. Bacon and sausage may be tempting, but they're loaded with fat and sodium. Enjoy as an occasional treat, but healthier protein choices include peanut butter on toast or in your smoothie. Throw some nuts in your yogurt or oatmeal. Enjoy eggs fried, scrambled, hard-boiled, poached or as an omelette.

What does a healthy breakfast look like?

• Whole grain pancakes topped with fruit and yogurt.
• Breakfast sandwich made with whole wheat English muffin, an egg, light cheese and a banana on the side.
•  Light yogurt topped with low fat granola, and berries.
• Banana fruit smoothie made with peanut butter, milk and a slice of whole wheat toast.
• A whole wheat bagel with peanut butter, sliced banana and a glass of milk.
• Oatmeal mixed with yogurt, sliced fruit and slivered almonds.

If you're not keen on breakfast foods, the main thing is choose healthy options:

• A sandwich on whole wheat bread and a glass of milk
• A high fibre granola bar, a piece of fruit and yogurt
• Light cheese, whole grain crackers and a glass of orange juice
• Soup, whole grain crackers and a piece of light cheese

Making changes to your diet does require a little organization and motivation so it's important to incorporate the change slowly. In no time continuous change becomes habit and absent breakfast will become a thing of the past.

Beware breakfast foods on the run

Each of these fast food sandwiches provide about half your recommended maximum fat and sodium intake for the day!

• Tim Horton's provides a whopping 510 calories, 33g fat and 950mg sodium
• Burger King Croissan'wich with sausage, egg and cheese contains 460 calories, 30g fat, and 1040mg sodium
• McDonald's Bacon and Egg Bagel provides 500 calories, 23g fat and 1070mg sodium

(Maureen Tilley is a Registered Dietitian with Capital Health of Nova Scotia and the author of Hold the Salt, a cookbook offering quick and easy recipes to help lower blood pressure and promote healthy eating.)