“Breakfast is the most important meal of the day,” said Patricia Salzer, a registered dietitian and a health and wellness consultant, Excellus BlueCross BlueShield. “To ‘break’ the ‘fast,’ start your days with a step in the right direction. Our bodies, including our brains and muscles, require energy to work. This is especially important after we have gone for hours without eating.”

One in 10 U.S. consumers does not eat breakfast, according to a 2011 study by The NPD Group, a marketing research company. Males who are 18 to 34-years-old are most likely to skip breakfast.

“Eating breakfast is important, because what you consume affects your energy level for the rest of the day,” Salzer said. She recommends consuming carbohydrates with fiber, protein and fat. “This will delay symptoms of hunger and help you feel full until the next meal.”

Salzer offers the following breakfast tips:

Sick of traditional breakfast foods? Try eating:

Last night’s leftovers

Hummus on toast

Rice and beans

Brown rice with fruit, nuts and cinnamon (similar to oatmeal)

Breakfast foods can be low in calories, high in nutrients. Give these nutritious breakfast options a try: