The early bird gets the worm. We’re all more than familiar with the old adage. But it has more than one meaning; getting the worm early isn’t just about being first in line, when it comes to healthy eating, eating first thing in the morning means jumpstarting your metabolism and starting the day off right. A healthy breakfast not only provides your body the nutrients you need to get going and feel well throughout the day; it gives you the calories you need to have energy to meet the day’s challenges. What’s more, eating in the morning functions like a gauge, “setting” your appetite for the rest of the day, which helps you avoid overeating at the meals that follow. Translation: weight control!

Because typical breakfast foods include protein, grains, and fruit, consuming this first meal of the day means you’ll get more nutrients. The energy affords you better concentration, focus, and alertness during your morning activities. As for weight, studies show over and over that breakfast eaters weigh less and are at lower risk for obesity. This is partially because skipping breakfast makes you hungry and ornery faster by slowing your metabolic rate and dropping your blood sugar, meaning you’re likely to snack. Snacking often means low-nutrient and high-sugar calories. Likewise, people who don’t eat breakfast are at greater risk for developing diabetes.

So no more excuses. Wake up and grab a bowl of enriched cereal, pop some whole grain bread in the toaster, or scramble some eggs and veggies. Don’t forget the milk—low fat yogurts and cheesy omelets are other great morning starter options.