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Breakfast  truly IS the most important meal of the day.   Here is how to make sure you get the most "bang for your buck" at breakfast.  

A healthy breakfast should include a complex carbohydrate with at least 5 grams of fiber.  This will help you to feel full and help to prevent overeating later on in the day.   Some ideas are oatmeal, cereal, whole grain toast. 

If you are eating cereal, a good rule of thumb is 7 grams or less of sugar per serving.  

In addition to a carbohydrate you need to include a protein which has at least 7 grams of protein.  This would include a cup of milk,  2 Tablespoons of peanut butter, an egg or a cup of yogurt.

A small bit of fat will help you to feel full as well.  This would be the minimal fat you would get in a lowfat yogurt, lowfat milk or an egg.  It also includes the healthy fat you would get in peanut butter. 

Also be sure to include at least one, if not two types of fruit.  The more the merrier here.  

Eating a healthy breakfast may help boost productivity, and may help to reduce overeating later on in the day.  Plus, you will know you started your day off doing something good!