Breakfast is a very important meal – it can either make or break your day. Why? Because your body can't run on empty.

That's why it's so important to refuel in the morning. Taking that "engine analogy" one step further, your engine won't run with sugar in the gas tank. That's why your breakfast meal should be high-test fuel, the type of fuel that will get you out on the highway, operating smoothly.

The eDiets GI Diet plan incorporates research that supports including high-fiber, unrefined carbohydrates, such as whole grains and whole grain cereals and breads, plus starchy vegetables, crunchy and cruciferous vegetables, whole fruit and lean protein. It excludes foods that contain trans fat and limits those with saturated fat.

There are many studies that show unprocessed, whole foods are digested and absorbed more slowly than refined, processed foods. Research supports lowering the risk for heart disease and diabetes by following a diet like the Glycemic Impact plan.

A study published in the November 2003 Journal of Pediatrics showed that children who ate low GI, high-fiber breakfasts were less hungry and ate less for lunch than those kids eating a breakfast of refined sugary cereals.

A study in the American Journal of Clinical Nutrition concluded that people who eat refined grains stripped of fiber are more likely to gain weight and be overweight compared to people eating high-fiber whole grains.

These are just examples of many more studies that prove that avoiding refined, processed carbohydrates is one of the best things you can do for your health and your weight.

The following breakfasts are just a small sampling of what men and women following eDiets GI Diet get to choose from every day.

Start Your Day the Low GI Way

1. Steel cut oats and raisins with nonfat milk Whole grain breakfast cereals like whole oats contain protein and fiber, and stay with you throughout the morning. Although raisins have a high glycemic index, their glycemic load is low, because in the proper portion size (2 tablespoons) it fits into your healthy diet.

2. Crunchy yogurt parfait You'll love this layered parfait of protein powder-fortified nonfat yogurt, wheat germ, chopped walnuts and blueberries.

3. Cottage cheese berry delight Low fat cottage cheese is a good source of protein and goes well with any berry that's seasonal.

4. Southwestern omelet, whole wheat toast and grapefruit Use egg substitute or two egg whites and one yolk; saute in a nonstick pan with diced onions, and green and red peppers. Add a quarter-teaspoon of chili powder, then add eggs and cook until set. Serve topped with a tablespoon of salsa. Round out this meal with whole wheat toast and half a grapefruit.

5. Cheese and tomato sandwich with avocado Enjoy with whole grain bread and low-fat cheese of choice (I like low fat provolone). A quarter-cup of mashed avocado provides healthy monounsaturated fat that's quite satisfying and tasty.

6. Eggless egg sandwich Enjoy this sandwich for breakfast or lunch. It's made with firm tofu, egg-free mayonnaise, Dijon mustard and garlic to taste. Serve on whole grain English muffin with cantaloupe.

7. Mexican cottage cheese Toast a sourdough or whole wheat English muffin and top with 1% or fat-free cottage cheese and salsa. Serve with a cup of cantaloupe.

8. Berry Nutty Yogurt Parfait Another easy-to-love parfait that incorporates seasonal berries with a sprinkle of nuts and wheat germ. This combo works well together to achieve stable blood glucose and sustains you throughout the morning.

9. Vegetarian pita pocket Quickly sauté onions, mushrooms, green pepper and diced firm tofu in a nonstick pan. Add a couple of teaspoons of tomato sauce, season with onion and garlic powder, and serve in a whole-wheat mini pita pocket.

10. Cold (low GI) cereal with milk or dairy substitute and fruit Choose a cereal with at least 10 grams of fiber per serving – one that's low in sugar. Good choices include Kashi GoLean, Fiber One, or All Bran. Add 2 tablespoons of slivered almonds, your choice of 1% or nonfat milk or unsweetened soy or rice milk, and one cup of high-fiber berries.