Always Eat Breakfast — And Make It Healthy
Numerous studies done over the past 20 years have shown that eating a healthy breakfast can:
- Improve memory and concentration
- Boost your creativity and problem-solving
- Lift your mood
- Raise test scores and work performance
- Build overall health
- Help you reach and keep a healthy weight
Ideas to Make It Happen
Try for 3 out of 5.
Aim for a breakfast that includes 3 of the 5 main food groups. Try eggs + whole grain toast + milk. Or how about cereal + milk + apple? Orange juice + lunchmeat + cheese?
Think whole grain.
Choose whole grain bread for your toast in the morning. A bowl of warm oatmeal is another great, whole-grain start to the day.
Switch to 1% or skim milk. Buy low-fat yogurt and cheese. If your body can't handle dairy, try fortified soymilk.
Select sensible cereal.
If you like cold cereals, stick to brands that have no trans fat (look at the label), little or no added sugar, and have a whole grain first on the list of ingredients. Sensible cereals include: Cheerios, Grape Nuts, Wheat Chex, Shredded Wheat.
Top it off.
Top your cereal with berries, bananas, peaches, or other fruits.
Mix it up.
Stir some fruit and granola into low-fat yogurt.
Pack it with you.
If you're in a hurry to get to school or work, take breakfast with you. Fresh fruit, lite yogurt, a whole grain bagel, a hard-boiled egg, a piece of leftover pizza — these all fit in a backpack, purse, or cargo-pant pocket.
Start smart, not sugary.
Pastries and sugary cereals aren't the best start to your day. The energy they give won't last long — you'll probably be dragging by mid-morning. Instead, build a better breakfast with a balance of foods from the five food groups.