Did you know that children and adults who eat breakfast get more done at school and work? Students who eat breakfast do better on tests, achieve better grades, and experience less mental stress. Did you know that people who don’t eat breakfast are more likely to be overweight?  Our bodies need to refuel after we have not eaten for 10 to 12 hours. Think of breakfast as a great opportunity to get more energy, more nutrients, and more fiber into your body.

A healthy breakfast doesn’t have to be big, sit-down, first thing in the morning, or traditional. It doesn’t have to take much time either, but you have to be ready. Here are some suggestions you can use to be sure your family eats breakfast every day.

Allow at least five to 10 extra minutes each morning.

Stand firm and be supportive of teens. They are the biggest breakfast “skippers” of all.

Lead by example   eat with your family.

Have simple breakfast foods on hand. Consider including a grain, a fruit, and a dairy product      or protein in each breakfast.

Be creative.

Think “grab and go.”

Need breakfast ideas? Try some of these.

Cereal with fruit and milk

Peanut butter on whole wheat toast with a glass of milk and a piece of fruit

Leftover dinner from the night before

Low-fat yogurt and fruit

Oatmeal with raisins and nuts

Scrambled egg sandwich

Waffles or pancakes (can be frozen) with fruit and walnuts

Cottage cheese and fruit

Breakfast bar with an apple

Cheese quesadilla and fruit