You've probably heard it said a million times before that breakfast is the most important meal of the day, and it is, especially if you are trying to lose weight.

Let's tackle a few beliefs about breakfast that are probably hindering your weight loss efforts -

"I don't eat breakfast because I'm on a diet and want to cut calories"

While this might sound logical, it just doesn't work that way. A recent study of 3000 dieters by the University of Colorado's Center for Human Nutrition found that of those that lost weight, 78 % ate breakfast every day, another 10% ate it at least five times a week and only four per cent never ate breakfast.

The fact is breakfast helps with weight loss - and avoiding weight gain. If you have a healthy meal to start your day, you are less likely to get the type of blood sugar drops later on that may tempt you to stop by the vending machine for chocolate or chips. Most people who skip breakfast consume more total calories for the day. Also, breakfast is the fuel your brain needs to avoid lethargy.

 "I don't eat breakfast because I don't have time"

What's it take? 10- 15 minutes? Less, if you chose something quick such as a cheese stick, breakfast bar or piece of fruit. If you want to perform better, get more out of your day, and drop the pounds, I would think it is well worth the effort. . The evidence linking adequate nutrition to effective mental cognitive performance is all around us.

So what are the other benefits of daily breakfast?

Breakfast is also good for maintaining effective immunity. In other words, skipping breakfast and you're more likely to catch a cold as you interact with your co workers in the office, elevators or anywhere else where sneezes are recycled.

Professor Andy Smith from Cardiff University's School of Psychology found that those who consumed breakfast cereal every day reported better mental and physical health than those who skipped breakfast altogether. "Regular eaters of breakfast, especially breakfast cereal, get fewer and less severe colds than non-consumers", the professor says.

Your best bet is to try to eat breakfast at home. This way, you have more control over your choices and can eat healthier. Here are some of my favorite choices.

• 2 Eggs (or egg beaters) & a Piece of Toast

• 1/2 C cottage cheese & fruit

• A low fat cheese stick & fruit

• A Cup of cereal w/ milk and juice (watch your portions)

• A breakfast bar & 1C of skim milk

• Coffee & a Vitamin (not suggested but better than nothing)

 A Word About Cereals:

The best advice when selecting a cereal is to check the sugar content. Some cereals that are marketed as healthy do not necessarily meet the strict definition of the word. And some of the cereals marketed at children could be more accurately labeled as confectionary.

The lower the percentage of sugar among the total carbohydrates, the better. If the kids complain that a healthy cereal is boring, it doesn't take long to dress up a bland, sugar free cereal with some slices of fruit

Also, it is very important to check the serving size and watch your portions. It is very easy to pour 300 -400 calories of cereal (or more) into your bowl with out even realizing it. For Most cereals, 1/2 or 1 C is a serving and is typically equal to 1 serving from the Bread Group of food exchanges.