Numerous studies done over the past 20 years have shown that eating a healthy breakfast can improve memory, concentration, creativity, problem solving, and mood. This video shows how a good breakfast can help you perform better at school, but always eating breakfast helps you reach and maintain a healthy weight too.

Breakfast Tips

  • Aim for a breakfast that includes at least three of the five main food groups. Combinations like eggs, whole-grain toast, and milk; or cereal, milk, and an apple.
  • Choose whole-grain bread, cereal, or oatmeal to start your day. 
  • Choose low-fat dairy options, or fortified soy milk if you're lactose intolerant. 
  • Look for cold cereal brands that have no trans fat, little or no added sugar, and list a whole grain as a first ingredient. 
  • Top your cereal with fruits like bananas, berries, or peaches. 
  • Mix fruit and granola into low-fat yogurt.
  • Pack breakfast if you're running late, like fruit, yogurt, whole grain bagel, or hard-boiled egg. 
  • Avoid pastries and sugary cereals; the energy they give won't last long.

Break Bad Habits

Break bad habits like skipping breakfast, eating on the run, grabbing packaged food for a meal, and eating processed junk loaded with fat and sugar.​

Exercise Before Breakfast

Exercise feels good to help your body wake up with some stretching and a bit of physical activity, before putting food in your mouth.​

Healthy Breakfast Recipes

The best way to start your day is with a delicious, nutritious breakfast. Not only can a good breakfast improve your mood, but it can also boost your memory, creativity, and concentration—making you more happy and productive at work or in school.


Get Better Grades

Kids who skip breakfast make more mistakes on their schoolwork and also have difficulty memorizing things.​