Why a big breakfast matters

We all make excuses from time to time on why we skip breakfast: “I’m too rushed in the morning;” “Never hungry when I wake up;” “Don’t like breakfast food;” “Coffee fills me up” to name a few. The problem with skipping out on breakfast is that it actually taking a toll on your body. That’s right, studies show that people who skip breakfast are more overweight and also have a harder time problem-solving and concentrating throughout their day. Breakfast really does fuel your mind and body.

So here’s the good news and bad news. Bad news first: not all breakfasts are equal. A donut at your morning meeting isn’t going to provide the same benefits as a well-balanced meal. But the good news is there are lots meal options that are quick to prepare, hearty and healthy.

THINK VARIETY: Consuming just 1 nutrient isn’t going to be the best fuel for your body. You need a combo of vitamins from a variety of foods. Here’s an example of a ‘grade A’ breakfast that takes 5 minutes to prepare.

- Oatmeal w/ skim milk
- 1/2 ounce nuts
- Berries
- Orange Juice

This is the ultimate breakfast because you have a whole grain in the oatmeal, a protein in the skim milk, heart healthy fats in your nuts and the berries are a great source of antioxidants. You can wash the meal down with a glass of orange juice which is loaded with vitamin c and potassium. You should be consuming a significant amount of calories at breakfast, around 500 calories for the average person. If you find you are not hungry when you wake up in the morning, it is an indicator that you are over-eating at night.

EAT THIS, NOT THAT: If you are stuck in an airport or on the road with little options for breakfast, try to stay away from sugary cereals, pastries, and fast food breakfast sandwiches. These foods are going to be high in sugar and cards and low in fiber and protein. If your options are limited, choose fresh fruit, a breakfast shake or a bagel first.

WATCH OUT FOR HIDDEN FATS: Coffee creamers, butter, jams, creamy fillings can add up to 30 grams of fat to your breakfast! Be conscious about what you are adding to flavor up for your food. Can’t live without whip cream on your pancakes? Swap out the full-fat version for fat free/sugar free cool whip. Also, look for jams and creamers that are low-sugar.

Experts say people who skip breakfast, typically overeat at lunch and dinner. Also, non-breakfast eaters tend to be the "pickers" in the office—grabbing donut holes from the break room, handful of candy off the boss’s desk later in the day.  These extra, empty calories can add up to an extra 10 pounds of fat a year.

Be sure to tune in to Dr. Sanjay Gupta every weekend on HOUSE CALL. You'll find the answers to your medical questions Saturday and Sunday at 8:30 a.m. ET on CNN.