Did you set a goal to change the way you eat this year? Choosing healthier foods to eat is a step in the right direction. However, most people will likely give up their burger and fries for dinner and opt for a salad before they even take the most basic of steps to healthy nutrition.

Eat your breakfast

For years, nutritionists and fitness professionals have been telling you breakfast is the most important meal of the day. Yet… this seemingly simple bit of advice continues to get ignored. Breakfast is a good time to enjoy some whole grains – but before you load up on cheerios, there’s more to a healthy breakfast than that.

Never eat low-fat foods for breakfast

One breakfast label to steer clear of is “low-fat foods.” What they don’t tell you is that to make foods ‘low-fat’, they use more additives and sugars to maintain a similar taste to their “full-fat” counterparts. There’s a reason people like fatty foods – they taste good! Removing the fat usually takes away from the appealing taste of the food, thus manufacturers add in more sugar to compensate.

That sugar can add up quickly, causing you to gain weight or make it harder to lose weight. Instead of going “low-fat,” try foods like fruits and vegetables that are naturally low in fat.

Oatmeal is the new Wheaties

Many mornings, Americans reach for cereal as a quick and easy way to get their day going. But, beware! Some cereals that are considered healthy can contain a large amount of sugar. Even Raisin Bran and Shredded Wheat can be unhealthy as the raisins and wheat squares are covered in sugar. High amounts of sugar to begin your day can cause you to overeat or crave more sugar the rest of the day.

Want a better way to start the day? One hard-boiled egg, a slice of toast with peanut butter and a small home-blended smoothie will give you the energy and nutrients you need to power through your morning.

Never eat blueberry muffins for breakfast

Nothing against blueberries but muffins are desert, not a breakfast. Do you remember that Seinfeld episode that focused on “muffin tops” being better than the entire muffin? Elaine even convinced a local restaurant owner to sell the muffin tops only and discard the stems. That was a funny episode of a classic show. However, what’s not funny is the amount of calories the average muffin (or muffin top) contains. In fact, one muffin may contain a whooping 400 calories. A Zucchini Walnut Muffin from Starbucks is 490 calories, not to mention that latte you were going there for in the first place. Save your muffins for a desert treat and treat yourself to a healthy breakfast to prime your body for fat loss

Breakfast at Starbucks

I know you’re busy in the morning. I’m not saying you can’t stop at Starbucks for breakfast. In fact, Starbucks has oatmeal on the menu for you – perfect! Plus, they always have some fruit available. They’ve even added some moderate calorie, higher in protein hot sandwiches for you. See… you can find a way to eat breakfast.

Breakfast of champions

Starting you day off with a homemade smoothie, a protein packed egg scramble or oatmeal is a great way to turn your body into a fat burning machine. Eggs, an apple with peanut butter, veggies and whole grains are excellent foods to get your day started.

Keep this tip in mind: Anything that is pre-packaged is usually loaded with salt, sugar or other additives. That goes for oatmeal too. It’s best to get the regular old fashioned oats and not the instant (or worse, flavored) oatmeal – less sugar and more nutrients, a win/win.

Eating healthy should begin at with breakfast if you stay away from high sugar foods and take these tips to make a great first meal!