Breakfast may be your favorite meal of the day, or the meal you kind of forget about until the hunger pangs strike. But eating breakfast can influence how you feel, and either set you up for a good day or a sluggish one.

Whether you make a quick and easy breakfast or a leisurely one, making time for breakfast is key. After all, food is fuel. A balanced, nutritious morning meal gives your body the essential nutrients and energy it requires for optimal function, said registered dietician (RD) Valerie Agyeman . It helps to stabilize blood sugars, supports cognitive function, and influences neurotransmitters that affect [your] mood.

Fueling up in the morning will give you energy for your day and can prevent health conditions, too. Eating breakfast regularly can help reduce the risk of developing conditions like type 2 diabetes, high blood pressure and heart disease, and could support weight management, said Samina Kallo , a New York-based registered dietician nutritionist (RDN).

In one study , published in April 2021, it was found that people who skip breakfast are more likely to eat more calories, saturated fat and more sugars throughout the day. A study in Japan that was published in February found a correlation between skipping breakfasts and pre diabetes among Japanese adolescents.

The importance of a well-balanced breakfast.

Choosing variety in the morning is key. A well-balanced breakfast helps you start your day feeling energized and nourished, providing your body with what it needs to function optimally, said RD Amy S. Margulies . A balance of high-fiber carbs, satisfying proteins and healthy fats helps fuel your day with important nutrients your body needs, as well as satisfaction from your meal.

Consuming foods rich in dietary fiber, such as whole grains and fruit, takes longer for your body to digest so you feel full longer. This helps to avoid spiking your blood sugar, as well as keeping you full for longer, Margulies said.

Fats often get a bad rap, yet the body needs healthy fat. Healthy fats, monounsaturated and polyunsaturated fats, which include omega-3 and omega-6 fatty acids, help provide you with a sense of fullness, essential nutrients, and flavor and taste satisfaction, Margulies explained.

And its important to consider your cultural food preferences, too. We may be more familiar with oatmeal, toast and yogurt for breakfast, but this isnt the case in other parts of the world, Kalloo said. I always say, Any food could be breakfast food if youd like! She explains everyone has diverse tastes and dietary needs as well as cultural preferences, so opting for variety is important.

In a nutshell, you need to find out what will work best for you. I think breakfast is very rushed for most people no matter what their schedule is, said RDN Jodi Greebel . Breakfast needs to be something realistic that you can prepare each day.

Below, HuffPost spoke to nutritionists for their favorite go-to breakfast foods.

Chia seed pudding