Quick Breakfast IdeasIt is the most important meal of the day – here's how to make it count!Heather S. Zeitz, R.D., C.D.N.

Time and again, studies have shown that dieters who eat breakfast lose more weight than those who pass up a morning meal. Breakfast sets the tone for the rest of your day; it affects your appetite, and can stop you from overeating later.

3 Building Blocks for a Good Breakfast

Protein. Choose from low-fat dairy, egg whites/egg substitute or, occasionally, peanut butter.
Fiber. Choose from whole-wheat cereals, breads and/or whole fruits. Try to have at least one fruit every day at breakfast.

Calcium. Easy to get from low-fat dairy products or calcium-fortified orange juice. To control calories, have no more than 6 oz. of calcium-fortified OJ and count that as your fruit serving. If you're having dairy with your breakfast, add a whole fruit instead of the juice to get the fiber.

Start your morning right with one of these delicious easy breakfasts:

Scoop low-fat, calcium-fortified cottage cheese into half a honeydew or cantaloupe.

Stuff a 6-inch whole-wheat pita with scrambled egg whites or egg substitute and salsa. Serve with 1/2 pink grapefruit or other fresh fruit.

Layer fat-free yogurt and berries over one prepared whole-grain waffle (from frozen).

Melt one slice (or 1 oz.) low-fat Swiss or cheddar cheese over sliced tomato on a whole-wheat English muffin. Enjoy 1 medium fresh fruit of your choice on the side.

Prepare 1 packet of instant oatmeal with skim milk and mix in 1 tbsp. of chopped walnuts and a sliced fresh peach or pear.

Spread 1 tbsp. of all-natural peanut butter on 1 slice of whole-wheat bread and wrap it around a banana. Serve with 6-oz. calcium-fortified orange juice.

Bonus: Mid-Morning Snack Ideas

Frozen banana/grapes.

Small fat-free yogurt mixed with a sprinkling of bran flakes or other high-fiber cereal.

Fresh fruit saved from breakfast.