We've all heard the expression, "Breakfast is the most important meal of the day", but do you know where it came from, or if it's even true?

Breakfast has an effect on us, unlike any other meal. Research shows that eating breakfast within two hours of waking up in the morning can have numerous benefits for both your metabolism and your overall health.

It is associated with:

• Protecting against heart disease
• Lowering your risk of type 2 diabetes
• Lowering risk for obesity

And for us tennis players, it's important for:

• Enhancing mental acuity, including improved memory and attention
• Increasing level of physical activity

If you miss breakfast, you're not only more likely to miss out on much of the above, but according to Johns Hopkins Bloomberg School of Public Health, you'll be less likely to make up your daily requirement for some vitamins and minerals that a healthy breakfast would have provided.

Think you have no time for breakfast in the morning? Here are two simple solutions:

• Get up 15 minutes earlier. A few extra minutes in the morning is all that you need to find the time for a quick healthy breakfast.
• Plan ahead. Just as you may lay out your clothes the night before, choose what you are going to eat for breakfast before the next morning, even doing some of the prep work, such as cutting up some fruit, in the evening.

Of course, it's not just that you eat breakfast that matters... it's what you eat that will really make the difference in your waistline and your well-being.

Make sure you eat a variety of foods, including: whole grains, protein, fruits and veggies. You read that right - I said veggies! Smoothies and green juices with veggies like kale, spinach, carrots and cucumbers are a fantastic way to start the day. And for balance, add in some protein powder or oatmeal, along with some healthy toppings like nuts, fruits and seeds.

For mornings when you're short on time, there are all kinds of healthy bars and on-the-go items you can get at the grocery store and stock in your pantry, so you'll always have something to grab and go. Just be sure to always read the nutrition labels before you buy (especially the sugar content) as too many packaged foods that claim to be healthy can in fact be packed with hidden sugars.

Once you've fueled up with a healthy breakfast, you'll be ready for that big match, or whatever else comes your way! Check out our Recipe Box for some delicious and healthy breakfast ideas!

So what did you have for breakfast today? Tell us in the comments section below!