We've been told since we were kids that breakfast is the most important meal of the day. While this remains true, it doesn't necessarily mean eat whatever you want for breakfast. Your breakfast could be making you gain weight.

If you had all the time in the world to prepare and cook breakfast, what would you eat? I would have a loaded omelet... or french toast. However, my loaded omelet and french toast could be doing more harm than good. Healthy breakfasts packed with protein and good carbs are what keep you fuller longer, so you aren't snacking mid-morning.

Since most of us are usually in a hurry each morning, we grab whatever is convenient and near. Granola bar, drive-thru breakfast, piece of buttered toast, etc. The key to breakfast is:  low-carb and high fat. How do I know this? Well, the University of Alabama studied 64 overweight adults, ages 21-50 who ate one of two kinds of breakfasts:  a high-carb, low fat or a low-carb, high fat. After review, low-carb and high fat won because it demonstrated weight loss and satisfied hunger levels after eating.

So what should you eat for breakfast? Nothing beats an egg. Whether it is scrambled, fried, hard/soft boiled, or an egg white omelet loaded with veggies and lean meat such as turkey or ham. More slim foods to eat in the morning include oatmeal, Greek yogurt, mixed fruit, or a whole-wheat English muffin topped with smoked salmon, turkey, or ham.

My piece of advice is to boil several eggs the night before, so even if you are in a hurry, you can still grab an egg for breakfast. Whatever you do, do not skip breakfast! Small, healthier decisions are what matter!