Jonny Bowden, the popular “Weight Loss Coach” on iVillage.com, is a contributing writer to AOL.com and a frequent Daily Health News contributor. His free mini-course “7 Super Foods That Could Change Your Life’ is available at www.feelyourpower.com. A radio talk-show host, he’s the author of the best-selling Living the Low Carb Life and, most recently, The 150 Healthiest Foods on Earth.

Power Breakfast There’s an old saying that goes ‘Eat breakfast like a king, lunch like a prince and dinner like a pauper. But most of us do the opposite.

According to Bowden, this is exactly the wrong way to eat if we’re trying to lose weight. It also works against us if we’re trying to keep our energy up during the day and our performance level high. “Remember, you’ve just completed eight hours without food,” he told me. “You’re literally breaking a fast. Your body is craving nourishment, and your brain needs glucose to function at its best. Skipping breakfast is one of the worst possible things you can do. You set yourself up for disaster in a number of different ways later in the day.”

Indeed, the research points that way. Between 35% and 40% of all Americans skip breakfast, and many kids leave for school without it. People who skip breakfast are more than four times as likely to be obese than people who eat something in the morning.

Then there’s performance. Numerous studies over the years have shown that skipping breakfast impacts the behavior and mental performance of school kids. Kids who eat breakfast have better memory, and higher math and reading scores. And kids who are hungry have a large number of behavior problems, including fighting, stealing, having difficulty with teachers and not acknowledging rules.

Additionally, people who eat breakfast are far more likely to get a healthy intake of vitamins and minerals than those who don’t. In one study published in the Journal of the American College of Nutrition, researchers found that people who ate a hearty breakfast containing more than one-quarter of their daily calories had a higher intake of essential vitamins and minerals and lower serum cholesterol levels to boot. Getting adequate and sufficient nutrients when your body needs them is the best way to maintain optimal body function.

THE BEST BREAKFAST Higher protein breakfasts translate into a more sustained level of energy throughout the morning and possibly the day. Protein fills you up longer, and you’re less likely to have midmorning cravings. You’re also less likely to overeat at lunch. And higher protein at breakfast may increase metabolism, helping you to maintain a healthy weight. In one study, a high-protein breakfast increased the metabolism of healthy young women by a shocking 100 percent

If you eat eggs, for goodness’ sake, don’t throw out the yolks. They’re loaded with good nutrition, and may even lower your cholesterol levels.

Eggs. I think eggs are one of nature’s perfect food sources. They are loaded with protein and other nutrients such as phosphatidyl choline for the brain and heart. Scramble some eggs with spinach and sliced apples in some coconut oil, and season with turmeric and lemon pepper. It’s loaded with protein and nutrients for the eyes, like lutein and zeaxanthin. Plus the turmeric is one of nature’s great anti-inflammatories.