Did you know that skipping breakfast can set you up for overeating later in the day. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast. What’s more, people who do typically get more of some important nutrients, like fiber and vitamins.

1. Oatmeal

Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Oats are also rich in omega-3 fatty acids, folate, and potassium. Steel-cut oats contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.

2. Greek Yogurt

This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning.  Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor.

Greek yogurt can easily eaten because really quick and easy. You can always take it with you everywhere, too.

3. Eggs

Although eggs once considered as high cholesterol, eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought. If you’re choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.

4. Coffee

Coffee doesn’t just wake you up. Coffee drinking has been linked to a lower risk of several diseases such as diabetes and prostate cancer, and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits.  A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet.

5. Tea

You are not into coffee? Tea has a lot of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it’s also a rich source of the immunity-boosting antioxidants known as catechins. All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body’s metabolism and help you lose more weight.