Study Reveals Those Who Eat Breakfast Are More Likely to Have Lower Cholesterol

 Gulping down a cup of office coffee and what's left in a half-eaten bag of M&Ms in your desk drawer (or your kid's leftover Goldfish crackers) may be easy, but it doesn't count as a healthy breakfast. The best way to start off your day is to take those extra few minutes to eat a meal that provides protein, fiber and other essential nutrients that will power you up and give you momentum to get through the morning.

One of the top benefits of transforming the first meal of your day from an afterthought to a delicious priority? It can help you shake off the brain fog that comes along with low blood sugar. There are many health benefits to eating brekkie: One study suggests that individuals who skip breakfast are more likely to develop metabolism problems. Not only that, people who do eat breakfast are more likely to have lower serum cholesterol levels, keeping their hearts in good shape.

If you're someone who usually doesn't feel hungry in the morning, that's okay. Breakfast doesn't have to involve a farmhouse-worthy spread of omelets and pancakes. You can start small and try out a few light options (a smoothie or cup of yogurt?) to see what feels good and gives you that extra morning spring in your step.

What does a balanced breakfast look like?

An ideal morning meal would include a trio of protein, fiber-packed carbohydrates and better-for-you fats — feel free to add in as many veggies and fruit to the equation as you'd like. Avoid subbing protein or fiber-rich carbs for more fat, or vice versa; you need all three to truly get your day started right.

Regardless of what your pantry looks like right now, follow these nutritionist-approved guidelines to make breakfast more enjoyable and fuel-filled:

• Watch for added sugar: Your favorite breakfast may taste savory, but sugar tends to silently hide out in things like granola, oatmeal, bagels, cereals and bars, as well as coffee, tea and juice. Reach for unsweetened products if you can (including non-dairy milk for your cup of morning joe) and keep sugar counts as far below 10g per item as possible.
• Power up on produce: Breakfast salads are in! Add leftover veggies or fresh greens to eggs or whatever else is on your morning plate. The added punch of fiber can help you feel fuller (and more satisfied) for longer.
• Lean on lean protein: Bacon is tasty, but is best in keen moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs rather than processed deli meats.