Vicki Yannie, our fitness professional for this column, has been in the fitness industry for about 25 years. She works at the Rocky River Recreation Center, TRAQ in Westlake, and Lady’s Workout Express. She is also a group fitness instructor and does fitness consultation.

How important is breakfast?

Absolutely important. We are going 12 hours without food when we sleep. When you skip breakfast, you are running on empty. By the time lunch comes, you have already gone half the day without food. The brain needs glucose and carbohydrates to function properly.

What’s considered a good breakfast?

Low glycemic foods are a good choice because they don’t spike the blood sugar. Most people eat high glycemic foods which spike the blood sugar at first but then, make you feel sluggish right after because the food is so high in sugar. Most cereals are considered high glycemic. Fruit such as raspberries, blueberries and strawberries are good choices.

What about people not eating breakfast?

The metabolism is sped up when the body gets food. The thing about the metabolism is that it is what makes you put on weight because when you skip breakfast then eat lunch, you tend to overeat and gain weight. This is an issue with obesity being on the rise, especially in kids. The metabolism is what makes you get hungry faster depending on what you eat.

Is that why I get hungry during 3rd period?

Yes, your metabolism is healthy. When you eat breakfast you turn your hunger signal off. If you wait to eat, you go into starvation mode.

Eating on the go?

Eating on the go doesn’t have to be breakfast food. People don’t have to have breakfast food for breakfast. Nuts are a good choice as long as they are raw.

Is breakfast more important for certain groups of people?

Everybody should eat breakfast, especially boys since they tend to eat more because of their muscle mass.

Anything else?

Try not to eat dinner after 7-8 because sometimes when people eat too late they aren’t hungry in the morning and that’s not very healthy.