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Don't Skip This Meal

Quick quiz: What’s the “most important meal of the day”? More than likely you are thinking “breakfast.” If so, give yourself a pat on the back and be sure to enjoy some healthful food for breakfast.
Don't Skip This Meal

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Eating Breakfast Has Big Benefits

  • After sleeping several hours, our bodies need to “break the fast.” Eating breakfast fuels the body and brain for work or school work. Children (and adults) who eat breakfast are able concentrate and do better on their schoolwork (and work).
  • Eating breakfast helps with weight management. People who skip breakfast more than make up for the calories later in the day.

Time-saving Tips

Breakfast doesn’t have to be fancy. Set your alarm clock to allow 15 minutes to eat, and try these tips to streamline hectic mornings:

  • Set out cereal, bowls, spoons and glasses before bedtime. In the morning, fill bowls and add calcium-rich, fat-free milk  and sliced bananas or other fruit to your cereal.
  • For a heartier breakfast, such as homemade pancakes, waffles or muffins, mix the dry ingredients the night before. Mix the wet ingredients (such as buttermilk and eggs) and store in the refrigerator. In the morning, mix together and cook.

Quick and Easy Ideas

Try to include three different food groups as you choose your morning meal. Including some protein (egg, milk, yogurt) helps keep you full longer.

  • Scrambled egg with cheese, whole-wheat toast, orange juice
  • Breakfast burrito made with a whole-wheat tortilla, scrambled egg, salsa
  • Yogurt parfait (layers of vanilla yogurt and fresh fruit topped with crunchy cereal)
  • Breakfast Cereal Bar (see recipe) and milk
  • Learn how to create an omelet using the “Pinchin’Pennies in the Kitchen” publication available at

Check It Out

If you have children, check whether the School Breakfast Program might be offered in your school district. Many families qualify for free or reduced rates.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise August 2013 newsletter (PDF)

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