You’ve heard that breakfast is the most of the important meals of the day, but many are still skeptical.  With this news in hand, some eat a token bowl of cereal and call it done, but the latest news is that you need to eat more for breakfast.

Most quick breakfasts are full of simple carbohydrates which spike blood sugar levels.  In this scenario, a few hours later your body will be starving for energy.   Most people only eat a few hundred calories for breakfast (typical bowl of cereal ~300 calories). Some say our breakfast should be much bigger.

Breakfast should be packed with vitamins, minerals, and nutrients.  Try to get at least 5 grams of fiber and 20 grams of protein.  It may seem contradictory to eat more for breakfast, but eating a bigger breakfast gives your body all the energy it needs to get through the morning.  With a lasting fuel supply through the morning, you’ll be less hungry at lunch time and more likely to eat less.

According to Evelyn Tribole, M.S., R.D., a nutritionist and author of Stealth Health, many make the “mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day.”

Here are some of the well known benefits of eating breakfast:

Stay slim. Studies have shown than breakfast eaters are less likely to be overweight when compared with those who skip breakfast.  Also,

Boost your memory. A study found that kids who eat breakfast score higher on tests.  They are also less likely to suffer from hyperactivity and depression.  Adults can get a boost in memory and concentration from breakfast as well.

Strengthen your immune system. Eating breakfast helps your body to be more resistant to colds and flu.  A good breakfast may also reduce your risk to heart disease, diabetes, and stroke.