Food Wi$e


| Share

Fuel Your Empty Tank With Breakfast

Do you ever skip breakfast? People have lots of reasons. Maybe they hit the "snooze" button once too many times on their alarm clocks and they didn't have time to grab something. Maybe someone ate the last of the cereal and left the empty box in the cupboard. Maybe they just weren't feeling hungry. Others might be trying to cut some calories out of their diet to lose weight. Some might think that breakfast is only important for kids.
Fuel Your Empty Tank With Breakfast

Photo used under license from

Avoid the Midmorning Slump

After many hours without food, people have an "empty tank" and their energy levels fall. Most people who skip breakfast eventually feel the "midmorning slump." Their stomachs might grumble, and they might even feel a little shaky.

Regardless of your age, breakfast is a valuable meal for a variety of reasons. Researchers have shown that adult and child breakfast skippers are more likely to be overweight and have higher blood cholesterol levels. Children who eat a morning meal are more likely to do well in school and have improved overall nutrition. They pay attention and score higher on tests. They also have better behavior in school.

Does your child's school serve School Breakfast?

Many North Dakota schools do. Your child can eat a healthful breakfast at school every day or only when he or she wants to eat.  Children don't have to sign up ahead of time.

School Breakfast is for all students, but if your child eats a free or reduced-price lunch, he or she also can get a free or reduced-price breakfast.

Visit for more information.

Try These Tips:

  • Keep breakfast foods such as ready-to-eat whole-grain cereal, yogurt, milk and fruit on hand.
  • Set out the cereal bowls, spoons, cereal box(es) and some bananas before you go to bed. All you need to do is pour cereal, peel and slice bananas and add some milk.
  • Have some protein, such as yogurt, milk or a hard-cooked egg, with your breakfast. Protein helps you feel full longer.
  • Build a breakfast burrito bar. Prepare toppings such as shredded cheese, diced ham, tomatoes, and olives the night before. In the morning, scramble eggs, warm tortillas and fill with your favorite toppings.
  • Whip up a fruit and yogurt smoothie or build a yogurt parfait to take on the go.


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

Featured in Food Wise September 2014 Newsletter (PDF)

Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.