Not without reason, breakfast is dubbed "the most essential meal of the day." Breakfast, as the name implies, breaks the fast. It provides necessary nutrients and refills your glucose supply, boosting energy and alertness. Hence a proper breakfast is crucial. Following are the breakfast mistakes most people make:

Skipping it: We all breeze past the breakfast table once in a while; it may raise your chances for health problems like high blood cholesterol, heart disease, and type 2 diabetes.

Not eating enough: If you overeat or snack later in the day because your stomach is still growling, you will gain weight. The reverse may be true. It speeds up metabolism and burns calories all day.

Wolfing it down: When you rush to start your day, you might scarf your breakfast down in a hurry, too. Some studies link speedy eating with higher odds of obesity, but this needs more research.

Skimping on protein: A protein-packed breakfast benefits more than your muscles. It may also help you keep your appetite in check later in the day.

Canceling carbohydrates: Do not remove them entirely. Pick wisely. "Complex carbohydrates" provide sustained energy. Oats, fruit, low-sugar granola bars, whole-grain cereal, or a bagel are acceptable choices.

Passing up healthy fats: Unsaturated fats are good for you. To make them part of your breakfast, add nuts or seeds to yoghurt, or spread nut butter on whole-grain toast or an apple.

Excluding eggs: Egg whites are a prime source of protein and other nutrients. And even the yolks are OK for some of us in moderation because they're packed with protein, vitamin D, and eye-friendly antioxidants.

Super-sizing your cereal: Before you pour breakfast into the bowl, check the nutrition label on the side of the cereal box. Look for the recommended serving size, and stick to that amount.

Compromising your coffee: Flavour enhancers add additional calories to your morning coffee. But there are many methods to improve your mug. Stevia may replace sugar in coffee. In place of cream and whole milk, low- or non-fat milk Add cinnamon, nutmeg, or cardamom for a kick.

Drinking the wrong juice: Many fruit juice brands have added sugar. The main way to avoid the empty calories is to make sure the label says 100% juice.

Waving off water: By the time you wake up, it is probably hours since you have hydrated. That makes a cool glass of water the ideal drink to wash your breakfast down.

Settling for a so-so smoothie: Smoothies can be healthy -- if you make them with the right stuff. Using a lot of fruit can fill your cup with calories, so stick to one or two servings.

Buying the wrong breakfast bars: Check the nutrition label. If it makes up your entire breakfast, choose ones that have whole-food ingredients, 10-14 grams of protein, and 5 grams of fibre.

Getting sabotaged by sugary yoghurt: Many commercial brands have lots of sweet stuff. Your best bet is to buy plain, low-fat or no-fat yoghurt.

Breakfast gears up your metabolism and helps you burn calories all day. Conversely, skipping breakfast might throw off your body's fasting and eating routine.

Source: WebMD