Breakfast really is the most important meal of the day. And according to Jenna Davison, registered dietitian with Aultman Alliance Community Hospital, what you eat for breakfast is just as important as whether you make time for that morning meal.

“Think of it as being like a car,” Davison said in a recent appearance on the Medicine Center Pharmacy Health Matters program. “Would you start a road trip with the tank on E? Most people wouldn’t. It’s the same way with your body. Your body requires fuel for energy.”

What you choose to eat for breakfast needs to power you through the morning. It can kick-start your metabolism and assist in avoiding weight gain.

For a healthy breakfast, Davison recommends including both protein and healthy grains. Here are a few ideas:

• An egg, turkey sausage and veggie burrito on a whole-wheat tortilla

• One hard-boiled egg with two slices of whole-grain toast with peanut butter

• Old-fashioned oats topped with fresh fruit and chopped pecans

If your mornings are busy, the American Heart Association suggests planning ahead to have healthy foods on hand. Boil eggs over the weekend and keep them in the fridge, ready to grab as part of a quick breakfast.

Make muffins ahead of time with healthy ingredients such as fruit, nuts and whole-wheat flour. You can freeze them, then thaw them the night before you plan to eat them.

Overnight oats are a convenient option, too. Prepare and refrigerate them in the evening, and they’re ready to pop in the microwave in the morning.

If you’re not used to eating breakfast, Davison suggests starting slowly. “I recommend starting with something small such as a protein shake, a no-sugar-added yogurt or a high-protein smoothie,” she said.

For the most part, people should avoid fasting or skipping meals, and that includes breakfast, Davison said. “When we go for long periods of time without eating, we’re actually slowing down the rate at which our body burns calories,” Davison said. “It’s typically recommended to just eat consistently throughout the day.”

To learn more about following a healthy diet, listen to the Health Matters program featuring Jenna Davison.