Breakfast is the most important meal of the day, many experts (and moms) say, so nutrition and good choices in the morning are key to a healthy lifestyle. Keep these tips in mind to start your day off right:

• Don’t skip it. You may think you’re too busy or you’ll save on calories. In reality, you may not have the energy you need to get going, and you’ll probably be more tempted by snacks later in the day.
• Watch the sugar. A food labeled “low fat” may be high in sugar content (yogurt, for example). Juices and coffee drinks can be loaded with extra sugar as well. Keep an eye on unwanted sugar so you don’t absorb needless calories— and crash later in the day.
• Get lots of protein. If you put milk on your cereal, remember to drink all of it instead of dumping it in the sink when you’re finished eating. Otherwise, try a hard-boiled egg, or spread some peanut butter on your toast.
• Get plenty of fiber. Fiber makes you feel full longer. Bran flakes or an oat bran muffin (without too much sugar) can give you what you need. You can also add chia seeds or ground flax seeds to your cereal.
• Eat more than fruit. An apple or banana may sound like a good choice, but chances are it won’t give you the energy you need to get through the morning. Eat a balanced breakfast of 300–400 calories so you don’t start snacking before lunchtime.