We all know energetic people that get things done. What’s their secret? They eat breakfast.

People who eat breakfast usually do better in school and on the job. Our bodies need fuel and breakfast provides nutrients our bodies need to function and feel alert. 

If you’ve skipped breakfast, you can’t work or play efficiently because you don’t have food to “break the fast.” Your body is running on empty because it hasn’t had food for 10-12 hours.

Breakfast doesn’t have to be big. Consider small amounts of food from multiple food combinations like grains, protein/dairy and fruit/vegetable. Examples might include a bagel topped with cheese, peanut butter or lean deli meat or yogurt topped with granola and fruit.

Breakfast doesn’t have to be a sit-down meal. Plan for breakfast on the go with options like cereal bars, graham crackers or breakfast tacos. Plan ahead to make your morning routine easy for eating: prepare juice the night before, slice cheese or bake muffins in advance. Reusable containers work great for breakfast on the go.

Be creative. Nutritious foods are healthy any time of day. Leftover pizza, peanut butter on celery or string cheese may not be your first thought but are easy options. Eat foods you enjoy.

Breakfast doesn’t have to be right away. Start with juice or a light food followed by a nutritious snack later when your appetite wakes up. Don’t wait until lunch to eat.


Becky Reid is the family and consumer sciences agent for K-State Research and Extension, Cowley County. She can be reached at 221-5450 or (620) 441-4565.

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