The mayo clinic diet adding 5 habits

The first habit to add is to eat a healthy breakfast but not too much.  You don't have to each much just something to get you started. Why? Research suggests that people who eat breakfast manage their weight better. It also helps you from becoming so hungry later in the day. Some things to try: 1. whole grains, such as oatmeal, whole grain cold cereal, or whole grain toast. I love Alton Brown's overnight oatmeal, except I switch the half&half for low fat milk. 2. Go for fresh or frozen UNSWEETENED fruit. I love to freeze grapes for a few minutes.  3. Low fat milk, yogurt, an egg, nuts, seeds, and nut butter (peanut butter) can keep you feeling full throughout the morning. 4. For French toast, dip whole-grain bread in a batter made of egg whites or egg substitutes, a pinch of cinnamon, and a few drops of vanilla extract. Top thinly sliced apples, unsweetened applesauce, berries, or banana for sweetness. 

If you are not in the habit of eating breakfast, start with something small like a piece of fruit, and gradually work in other food groups.