by Chana Citron

How we start our day determines how we spend the day. If we begin with a healthy breakfast, chances are we’ll have a healthy day. A new study confirms this long-held theory and also shows a correlation between skipping breakfast and weight gain in kids. “There’s a pretty significant inverse association between how frequently kids report eating breakfast and how much weight they gain over time, and we took into account other dietary factors and physical activity,” said Mark Pereira, co-author of the study, published in the March issue of Pediatrics. So set a good example for your children and start the day off right. It’ll help you–and them–from putting on unwanted pounds.

Even the most carb-counting dieter needs some fuel to get moving in the morning. My solution? A bowl of steel-cut oats are high in complex carbohydrates, fiber, protein and healthy fats–which means it’s a well-balanced meal. It takes all of five minutes to get them ready to soak overnight, and then they’re ready to cook quickly in the morning. (Otherwise, it’s usually a 40-minute process). Unlike mushy rolled oats, its bland, often artificially flavored and processed cousin, steel-cut oats have a nice, nutty, firm texture. And they’ll keep you satisfied all morning.

Here’s an easy way to prepare them:

1. Take 1 cup oats to 4 cups water for 4 servings (1 serving is ¼ cup oats to 1 cup water). Place oats with the water in a pot and bring to a boil, then shut the fire. Keep covered overnight. (Do not refrigerate.)

2. In the morning, reheat for 5 minutes with a little milk, soymilk and/or butter.

3. Top with a sliced banana, berries, nuts, raisins, ground flax seeds, unsweetened dried coconut, cocoa or carob powder, plain yogurt. Sweeten, if desired, with raw honey, agave nectar or pure maple syrup.