Why you should never ever skip breakfast If there's one thing you can do for your family's good health, it's to have breakfast every morning. Eat breakfast New Australian research has shown that people who skip breakfast have larger waist circumferences than those who eat breakfast. They also have higher cholesterol levels and higher insulin levels when they wake up. Each of these are risk factors for heart disease and diabetes. So, give your body a helping hand and fuel up with a nutritious breakfast. Choose healthier fats To stay healthy, choose polyunsaturated and mono-unsaturated fats. Cook with oils such as canola, sunflower, soybean, olive, sesame and peanut, and use margarine spreads containing these oils. Avocado on toast is a great way to get healthier fats into your diet, too. Healthy breakfast swaps Swap full-fat dairy foods for reduced-fat, low-fat or no-fat dairy foods for all family members over two years old. You'll cut out 4kg of saturated fat from your diet if you do this with one cup of milk, two slices of cheese and a small tub of yoghurt every day for a year. Swap butter for margarine spread. By doing this with your daily toast and sandwiches you can lose 2.85kg of saturated fat from your diet in one year. Ask for skinny cappuccinos - based on one a day, this removes 1kg of saturated fat over a year. Pictured: Basic poached eggs Originally published on taste.com.au.