An impressive 93 percent of Americans say breakfast is the most important meal of the day, per the Statistic Brain research institute. But that doesn’t mean we consistently eat it—only 44 percent of survey participants said they never skip their morning meal. Meanwhile, another research group found that 12 percent of Americans never eat breakfast.

Check out our healthy breakfast recipes here. 

If you’re among the wise 88 percent of Americans who do eat in the morning, we suggest you make the most of the latest breakfast trends by following our tips below.

Flying Solo

More than half the time, Americans eat breakfast alone, a 2016 survey by The Hartman Group discovered. If this describes you, consider setting apart your breakfast time—even if it’s five minutes—as a quiet retreat before the busyness of the day. Focus on enjoying your food and being thankful.

Eating Eggs

The Hartman Group also found that eggs and egg dishes are the most popular morning option, with 26 percent of respondents eating them for breakfast. Eggs provide 6 grams of complete, satiating protein per egg. And recent research shows that concerns regarding harmful effects from eggs’ dietary cholesterol are largely unfounded.

Breakfast Dessert

Can a morning dose of chocolate be healthy? Perhaps, at least in small doses. The Sterling Rice Group cites two studies that support this trend. The first, published in the journal Appetite, concludes that chocolate—milk or dark—might improve cognitive performance, both immediately and over time. Second is an Israeli study that shows that including a small sweet indulgence at breakfast, alongside protein, for a total of at least 600 calories, can help people maintain weight loss.

Try this healthy chocolate-avocado smoothie: 

Blend ½ an avocado, 2 tablespoons cocoa powder, 1 medium banana (frozen), ¼ cup yogurt, 1 tablespoon maple syrup or honey, and ½ cup milk or milk alternative.

For a grab-and-go option, try baked egg cups:

Whisk together your desired number of eggs (roughly one egg per muffin cup) and any add-ins (cheese, ham, mushrooms and so on). Pour into greased or lined muffin cups. Bake 15–20 minutes at 350°. Make them ahead, and warm in the microwave; or mix the night before, and pop in the oven when you first wake up.