By Patricia Talorico
The Wilmington News Journal

It wasn't until he was 40 that Ricky Yancey realized that eating breakfast could be one of the secrets to a healthier life.

"I feel stronger. I found I can get through the day," says the 46-year-old fire lieutenant from Wilmington, Del. "If I don't have breakfast, my day's all messed up. I don't feel right."

Feeling stronger is only one plus to eating breakfast. People who make time for the first meal of the day also may be less likely to become overweight, according to a new study.

Americans who regularly skip breakfast are 4.5 times more likely to be fat, according to a study by the University of Massachusetts Medical School published in the July issue of the American Journal of Epidemiology.

Not eating breakfast is a big mistake, says Aaron Rogerson, 33, a personal fitness trainer.

"(Breakfast) fuels your body. It raises your metabolism and helps you burn body fat," Rogerson says. "Eighty percent of the battle to change your body is to focus on nutrition."

Strive for balance

Researcher Yunsheng Ma of the University of Massachusetts found that people who skip breakfast run the risk of lowering their blood sugar, which triggers hunger and, often, overeating later in the day.

People who eat a good breakfast have more energy and better cognitive skills, says Julie Walenta, a registered dietitian. They also control their weight better and tend to have lower cholesterol, which reduces the risk of heart disease.

A balanced breakfast, she says, should consist of protein, a carbohydrate, such as oatmeal or whole-grain cereal, and a piece of fruit. "Most people do well with a 400-calorie breakfast," Walenta says.

But even though people have heard over and over again how vital breakfast is, Walenta says, she doesn't think people believe it.

A March survey of 3,925 American adults by Harris Interactive showed that only 38 percent of adults eat breakfast every day, even though 79 percent recognized the benefits of a good breakfast.

Set tone for the day

Successful dieters tend to eat a morning meal. Eighty percent of the participants in the National Weight Control Registry said they eat a daily breakfast. The registry tracks 3,000 people who have lost an average of 60 pounds and have kept it off for more than six years.

That's important as Americans fight escalating obesity. The National Center for Health Statistics reports 64 percent of U.S. adults are overweight or obese. In response, weight-loss programs are pushing for ways to incorporate breakfast into busy lifestyles.

Weight Watchers International is re-emphasizing breakfast as the first offensive in the battle of the bulge. Meeting leaders say eating breakfast sets the tone for a daily appetite.

Popular low-carbohydrate diets, such as Atkins, that recommend more meat and protein and fewer carbs and sugars, also are sparking more breakfast eating.

Food manufacturers respond

As Americans become concerned about the health consequences of obesity, food manufacturers are slowly seizing an opportunity to expand the breakfast market, says Phil Lempert of Supermarketguru.com in Santa Monica, Calif., and food trends editor for NBC's Today show.

"Consumer awareness is driving this. We are seeing a renewed interest in breakfast eating," Lempert says. "It's one of the few meals where food companies can be more adventurous."

Company officials for McDonald's Corp. point to this year's launch of the McGriddle pancake sandwich as one of the reasons for the recent 4.9 percent rise in sales at U.S. stores.

And the Quaker Oats Co. is now pushing oatmeal breakfast squares, a no-bowl oatmeal that is the company's biggest product launch since 1966.