A:  Popular quick breakfast foods (cereals, bagels, waffles) consist primarily of carbohydrates.  When these food are eaten, they 1) don't stay with you long because carbohydrates are broken down and absorbed faster than their counterparts and 2) they don't provide much satiety.  A quick answer to this is to consume protein with your breakfast.  Be certain that when you that when you choose a cereal that it has at least 5 grams of protein per serving.  Once you add milk to it, you've got enough protein to provide satiety.  Egg whites, nonfat cottage cheese, and canadian bacon are other good breakfast proteins to incorporate in.  This will keep you feeling satiated until lunch unless you're waking up at 4:30AM.  In that case, it's natural that your body would give physiological signs that it's hungry at 9 AM because it's been 5 1/2 hours since you've eaten!  So, feed it! 

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