The importance of eating breakfast...

So you've heard your whole life breakfast is the most important meal of the day, but maybe you never learned why that is the case. Breakfast literally means to break the fast from over night. When you do this is kick starts your metabolism and your body begins burning calories. When you don't eat breakfast you are essentially prolonging the fast from overnight which may cause you to over eat later in the day.

Don't just take my word for it. Katherine Zeratsky, R.D., L.D. is a Nutritionist at the Mayo Clinic and this is what she had to say on the topic:

Here are some of the ways regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:

• Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting — which occurs when you skip breakfast — can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.

• Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too.

• Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity.

Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

Here are some of my favorite breakfast foods, in under 200 calories!

Yogurt - many people like yogurt, I do not, but I do recognize the benefits yogurt has to offer. There are many many brands and generic brands you can purchase for dirt cheap, in tons of flavors, plus it offers those pro-biotics which are all the craze right now! Calories range from as little as 60 per serving to as much as 230!

Oatmeal - one of my personal favorites! If you're in a hurry you can buy the instant oatmeal - but I would stick to the low sugar or sugar free kinds, otherwise you'll be consuming a lot of sugar! If you like to make up your own combinations a 1/2 cup of regular rolled or quick oats only contains about 150 calories. You can toss in dried fruits, nuts, frozen or fresh blueberries, raspberries, swirl in a tablespoon of jam or jelly, a tablespoon of peanut butter or nutella, whatever your heart desires!

Eggs - maybe you're a traditionalist and you want eggs... go ahead! Try not to consume more than 2 per day due to their cholesterol content, or buy the egg beaters which have zero cholesterol and half the calories.

Bacon - I eat bacon, quite frequently. Center cut bacon is a better cut of meat and is only 50 or 60 calories for two slices. Try it!

Grits - Another instant fix. You can buy quick grits in single serve pouches or in a canister. Either way, a serving will run you about 100 calories. It's okay, go ahead and toss in 1/2 tablespoon of light butter and bring it up to 125 calories for the meal.

Bagels - I love bagels, but they are packed with hidden calories. My suggestion - buy either mini bagels or Thomas' Bagel thins. Some mini bagels are 140 calories for 2 bagels. The bagel thins will run you 110. Go ahead and add 1/2 tablespoon of butter, or jam, or light cream cheese.