NEW YORK (CBSNewYork) — We’ve often heard breakfast is the most important meal of the day, but there are at least five  ways to boost your breakfast to help you stay fuller longer and possibly burn more calories.

Foodtrainers nutritionist Lauren Slayton met with CBS2’s Alex Denis at Le Pain Quotidien to test her theory of “eat more.”

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“Often, when people are overdoing it later in the day, they are actually under doing it at breakfast,” Slayton said.

She promises if you stick to these tips, you’ll  feel the  results. First, she says, is to eat breakfast like a “pro.”

“‘Pro’ refers to protein, so that’s your eggs, your Greek yogurt,” she said. “And ‘pro’ also refers to probiotics. They can help you with your mood, they can help you with your sweet cravings and digestion as well.”

Forget about fat phobias — go ahead and spread good fats like avocado or almond butter on whole grain toast or opt for a little seed that packs a punch.

“Chia seeds have good fats, those omega 3s you may have heard of, and they have another thing, they swell and that also helps with your appetite,” said Slayton.

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Have a sweet tooth? Satisfy your craving, but in a different way.

“Don’t hate me for this tip. A little syrup is OK or honey, but most people don’t use a little bit, so we’re going to say berries are the new syrup,” she said.

Blend fruit and add it to oatmeal or Greek yogurt as a syrup substitute. Balance out berries with fiber by adding veggies to smoothies or frittatas.

You can also kick it up a notch and get your taste buds going with spice.

“All red peppers have something in it called capsaicin which boots your metabolism any time of the day that you have it,” said Slayton.

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You may also want to grab, turmeric, cinnamon, cayenne pepper, ginger or cumin.