Down a glass of skim milk with breakfast. An Australian study found that when participants drank milk in the morning, they ate fewer calories at lunch and reported being fuller and more satisfied in the interim than when they got the same number of calories from juice. One reason the milk may stave off hunger longer is that it’s packed with 8 grams of protein per 8-ounce glass.
Source: American Journal of Clinical Nutrition, July 2009

Read more about protein-packed breakfasts here.