In order to take care of our bodies and give ourselves the energy that we need, we must find a way to eat breakfast everyday.

When we wake up in the morning following an overnight fast, our body craves nutrition. Without breakfast, our bodies cannot function as well as if they had been fed a nutritious meal or snack. This is especially true for students. Those who skip breakfast have a difficult time concentrating and subsequently don’t perform as well on tests when compared to those students who eat a well-balanced breakfast. Breakfast provides the energy needed to perform, both mentally and physically.


Scientists and researchers have done numerous studies on the importance of eating breakfast. Results of some of this research have shown that people who eat breakfast maintain a healthier weight and lifestyle, compared to those who do not eat breakfast. Other studies have also shown that eating breakfast helps us live longer. At the end of the day, those who skip breakfast tend to eat more overall calories than those who eat a healthy breakfast. Lastly, research has consistently shown that breakfast helps people live more productive lives.

There are many common reasons people give for not eating breakfast. These reasons range from not having enough time to not being hungry to simply not knowing what to eat. Try and wake up a few minutes early or prepare a small breakfast the night before so you can eat quickly and get on with your morning activities. For those who may not feel quite hungry enough to eat breakfast, it is recommended to try and eat a small balanced breakfast that includes protein and fiber, to start the day. Even non-traditional breakfast foods such as leftovers can be excellent breakfast choices. Items such as low-fat yogurt, vegetable omelets, hot or cold whole grain cereals, or fresh fruit provide great nutrition in the morning.

Healthy breakfast foods are not hard to come by or prepare. Try to incorporate one of these ideas each day to boost your nutrition and provide your body with great energy to start your day:

  • Egg-White Omelet with Veggies
  • Oatmeal
  • Low-Fat Yogurt and Fruit
  • Cottage Cheese with Fruit
  • Whole-Grain Cereal with Low-Fat Milk
  • Whole-Wheat Muffin
  • Peanut Butter & Jelly on Whole-Wheat Bread or Toast
  • Multi-Grain Waffle
  • Whole-Grain Bagel
  • Egg Sandwich
  • Apple Wedges with Peanut Butter
  • Dried Fruit and Nuts Trail Mix
  • Yogurt and Fruit Smoothie