Don't skip breakfast. We have been told this countless times when we were growing up. It turns out that mothers know best where this area is concerned. Now, nutritionists actually tell us to follow mom's advice. Eating breakfast jump starts our day by revving up our metabolism and giving us the energy to function well. When we have something inside our stomach, we are able to focus and concentrate on the things that need to be done-- and do these well, too. Besides, eating breakfast also dispels the need to snack on unhealthy foods in the middle of the day. This prevents weight gain (and helps those on the road to weight loss) and all the ailments that go with being overweight.

But not all foods will do for the most important meal of the day. A balanced meal is essential for better mental functioning and improved overall health. Here are some ideas for a healthy breakfast:

1. A healthy breakfast sandwich gives you protein and fiber to keep you satiated during the day and also prevents you from snacking unnecessarily. Slice up some whole wheat bread. Scramble egg whites in olive oil. Add some left-over turkey, chicken or lean ham, chop up some green and red peppers, spinach and tomatoes and complete the filling with nonfat or low-fat cheese. Arrange these ingredients into the bread. This simple recipe has all your requirements for vegetables, protein, fiber and calcium into one easy-to-do, even easier-to-eat meal.

2. Another healthy breakfast idea is cereal with fruit. When shopping for cereal, always read the label to see that it's whole grain with all the necessary vitamins, minerals and fiber. Don't just eat them out of the box (although this is better than having no breakfast at all when you're in a rush). Cook your oatmeal or cereal in nonfat milk. Add in blueberries, strawberries, bananas, kiwis, apples or some other fruit in season. Not only are you able to meet your dietary requirement for fruits for the day, you also get the chance to eat a sweet and delicious breakfast.

3. For your breakfast beverage, skip the coffee and go for smoothies. Combine any fresh or frozen fruit with nonfat milk or yogurt and/or juice and you get your vitamin, mineral, calcium and protein requirement for the day. Almost any fruit will do for your smoothie-- bananas, apples, strawberries, raspberries, blueberries, pineapples and mangoes. For added nutritional power, you can also combine vegetables to your smoothie so you can meet both your fruit and vegetable requirement in one power drink. Flaxseed and protein powder may be added to your smoothie particularly if you are looking to gain some weight. You can actually have only green smoothies for breakfast and still be full enough to go through the activities with energy and zest before lunch comes around.

Never underestimate the power of a healthy breakfast. It can make or break your day, and your efforts to lose weight. If you need to wake up earlier than usual just to prepare the most important meal of the day, then by all means do so. With these delicious meals, why would you want to skip it?