"BREAKFAST LIKE A KING, LUNCH LIKE A PRINCE, DINE LIKE A PAUPER"

What you eat and when is critical to your proper diet.  "Breakfast like a King, Lunch like a Prince, Dine like a Pauper."  When you get up in the morning, or noon if you are a teenager, your body is starting up all your systems.  While you slept your body slowed down.  It rested.  When you wake up your body sends a surge of hormones to get you going.  Your blood sugar rises and other hormonal changes occur.  Diabetics can tell you all about the "Dawn Effect".  In type 2 diabetics they usually have a higher blood sugar reading in the morning even though they may not have eaten in 10 hours.  You would think that since you have not eaten your blood sugar would be low.  Your body is warming up to be active for the day.  This is the time when you should eat a larger meal.  I am not talking about a double dose of Sugar Pops or the equivalent.  No, you need a good balance of fats, proteins, and carbohydrates.  A small glass of juice is fine with the emphasis on small.  Juice has good vitamins but is high in sugar.  An omelet with vegetables is a good choice. (protein and complex carbs and some fats)  The protein and fats will help to smooth out the blood sugar rise with any carbohydrates.  Do not skip breakfast.  You cannot run a car without gas.  You cannot start your day without fuel.  You need to fuel up to get your metabolism going.

For lunch, you an still eat well, just cut back a little.  You still have 8 or 9 more hours of activity.

For dinner, eat small portions.  You are going to go to bed in a few hours and your body is going to slow down.  Any unused food is going to be turned into fat.  Having ice cream just before going to bed is like applying fat to your thighs.

A better approach is to have a mid morning snack and a mid afternoon snack.  In proportion make breakfast and lunch a little smaller.  You will keep your body from being hungry, but not stuffing it so much that you creating fat.  I know easier said than done.