It is a sad fact that many people skip breakfast. Some do it because they don’t have time, or think they don’t have time, to make something. Others avoid early eating because they think this is a good way to lose weight.

Big mistake. Studies have shown that people who skip breakfast — thinking they are cutting calories — actually eat more throughout the day than people who have a good, nourishing breakfast. As the day wears on, the person’s hunger builds to an unbearable degree. The ravenous person inevitably binges on whatever is available — usually some type of greasy, high-fructose-corn-syrup-filled junk food.

Breakfast can be as simple as a scrambled egg or two, a piece of wholegrain bread, and a spoonful of jam (sugar-free, please!).

If that is more than your bleary brain can accomplish first thing in the morning, try making a sandwich with a piece of leftover turkey or ham, with or without a slice of cheese, on wholegrain bread. You don’t even have to cook it!

If you are more of a cereal person, keep a box or two of ready-to-eat, preferably low-sugar cereal handy. A splash of milk, and you’re in business! Some cinnamon will bring out the flavor of almost any cereal.

If you like smoothies, blend some yogurt and fruit together for a drinkable delight. If you really don’t have a spare minute in the morning, many of these meals can be prepared the night before. Then all you have to do is reheat, or unwrap, or shake well.

For added punch, include a piece of fruit with your breakfast.

If you already lost some weight and have hit a plateau, try mixing up your routine. Be sure to eat some kind of breakfast every morning.

Sometime when you are feeling ambitious, clean out your kitchen. Fill your pantry with the essentials. You literally are what you eat. So invest in the best quality you can afford.

Do not forsake your nutritional needs. Whatever you choose, have a good breakfast every day! You’ll feel better, and your weight-loss program will be much more successful.