The old adage that recommends we eat breakfast like a king, lunch like a prince, and dinner like a pauper makes good nutritional advice, say experts.

“I believe people are more likely to maintain their health if they eat this way. And there is a lot of research that backs this up, particularly how not skipping breakfast has a positive effect on weight loss,” says Katherine Tallmadge, registered dietitian and the president of Personalized Nutrition in Washington, D.C.

But what you eat for breakfast is important, too. Here’s a quiz your breakfast I.Q. according to AARP magazine.

Bacon versus Sausage.

A side of sausage at a diner adds an average of 277 calories to your morning meal. Choose bacon instead and that number falls to 131 calories with a third less sodium and half the saturated fat. “Bacon has only about 35 calories a slice,” says leading nutritionist Dr. Jonny Bowden, Ph.D., known as “The Nutrition Buster.” The winner: Bacon

High-fiber Cereal versus Oatmeal.

You’d think that oatmeal would take top marks, but studies show that folks who eat the most fiber have lower rates of heart disease, diabetes and even arthritis pain. Cereals like Fiber One and All-Bran have twice as much fiber as a bowl of oatmeal with fewer calories. The Winner: High-Fiber Cereal.

Home Fries versus Hash Browns.

Home fried potatoes offer less surface area to absorb fat than the confetti like shreds of hash browns, say experts. The thicker the slice of potato, the less surface area it has to absorb fat or oil. Therefore, home fries have 15 percent fewer calories than hash browns. The winner: Home Fries.

Egg Sandwich versus Breakfast Burrito

AARP analyzed typical restaurant burritos and found they have over a whopping 1,000 calories each! The average egg sandwich, on the other hand had 733 calories and delivers 32 grams of protein, which nutritionists say helps you consume 15 percent fewer calories at lunch. The winner: Egg Sandwich.