Have you ever heard that breakfast is the most important meal of the day? Well, we think all meals are important and breakfast is definitely one of them. Unfortunately, lots of people skip breakfast. It’s usually because they don’t have time or they’re not hungry. Here are some reasons and tips to start every day with breakfast. 

By eating breakfast, you’ll give your body and brain the fuel they need to be alert, energized, and focused for the day ahead. For students in school, breakfast can improve test scores and decrease behavior problems. You can also think of breakfast as your first chance of the day to meet your MyPlate Plan goals. When you eat breakfast, you’re more likely to meet your daily nutrition needs from foods like milk, fruit, and whole grain products.

As you’re planning your breakfast, try to have at least three food groups from MyPlate. Choose foods that have protein, like lean meats, eggs, beans, peanut butter, and low-fat dairy and complex carbohydrates, like whole grain breads and cereals, milk, and fruits. Having this balance of foods will help you feel full and give you longer-lasting energy.

Here are some ideas if you’re still finding it hard to eat breakfast: 

You don’t have enough time: 

• Pack a grab and go breakfast the night before, like a peanut butter and jelly sandwich or hard-boiled eggs and fruit. Pair it with a cup of milk. 

• While you’re grocery shopping, look for easy breakfast foods to have on-hand. Think bananas, string cheese, yogurt cups, and whole grain granola bars.  

• Save some time in the morning by setting up the night before. Take out your pan for scrambled eggs, cereal and bowls, or blender for smoothies in the evening so they’re ready when you get up the next day. 

You don’t like “breakfast” food: Breakfast foods can be any foods. Try something out of the ordinary. A slice of cold pizza and a handful of grapes, leftovers from last night’s dinner, a turkey and cheese sandwich, or cheese and crackers with fruit will work as you’re heading out the door. 

You don’t feel hungry: It is common to not be hungry after you wake up if you don’t normally eat breakfast. Try starting slow with a small amount of food in the mornings and work up to having a bigger breakfast with more food groups over the next days or weeks. Soon, you’ll wonder how you ever started your day without it! 

Try these quick and easy breakfast ideas: 

• Oatmeal or Overnight Oats topped with fruit and nuts 

• Toasted waffles or English muffin topped with peanut butter and fruit 

• Sliced ham or hummus wrapped in a wheat tortilla with lettuce or cucumber slices 

• Eggs or tofu scrambled with vegetables and cheese on wheat toast 

• Smoothies blended with yogurt, peanut butter, and fruits. You can also add vegetables like kale, spinach or squash! 

• Yogurt topped with fruit, nuts, seeds, and whole grain cereal (you can try adding vegetables here, too! How about shredded carrots, roasted sweet potatoes, or pickled beets?) 

• Rice and beans with a cup of milk or fruit

Now that you know the reasons why breakfast is so important, try making it a habit starting with any of these quick and easy meal ideas. Whichever breakfast foods you choose, they’ll be sure to fill your tank with the energy you need to wake up and face anything!