University of Missouri researchers found that eating a healthy breakfast, especially one high in protein, increases satiety (the feeling that you’ve recently eaten and don’t yet need to eat again) and reduces hunger throughout the day.

The researchers also found, using MRI brain scans, that eating a protein-rich breakfast reduces the brain signals that cause hard-to-resist cravings later in the day.

This research strongly suggests that eating a healthy breakfast containing protein-rich foods can be a simple strategy to stay satisfied longer, and be less prone to snacking later in the day.

Good choices: eggs, nuts, cottage cheese or Greek yogurt w/ fruit and nuts, or a protein shake.