Illustration of healthy breakfast consisting of eggs, toast, orange juice, and tomato slices

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Everything You Need to Know About Breakfast 

September 2024
Joshua Alston

Let’s face it: Getting out the door on time in the morning can feel impossible. You might be tempted to skip breakfast, but this is one shortcut you want to avoid. Whether you go the full eggs and bacon route or you opt for a smoothie on the go, a good breakfast can set you up for a day of success. Studies have found that students who eat breakfast before class have more energy and longer attention spans. They also score higher on tests than students who skip breakfast. Starting the day with a nutritious meal can also boost your emotional wellbeing, helping to reduce feelings of stress and anxiety. Here’s the scoop.

QUIZ!

1

TRUE OR FALSE? It always takes a long time to make breakfast.

False! No need to fire up the waffle iron on busy mornings. A banana, a handful of nuts, or a yogurt cup are all speedy meals.  
2

TRUE OR FALSE? Breakfast can consist of any type of food you like to eat.

True! Don’t dig eggs?  No problem! Anything tasty can serve as the meal to kick-start your day. Turkey sandwich? Veggies and hummus? Black bean chili? All totally fine!
Take the quiz again

75% of teens say they don’t eat breakfast every day.

Level Up Your Breakfast

A great one includes a mix of protein, fats, and carbohydrates. Start with a solid base, then build on it to achieve greatness.

Start with: Toast

Top it off: Nut butter

Finish Strong: Sliced apple

Start with: Cereal and milk

Top it off: Sliced banana

Finish Strong: Chia seeds

Start with: Yogurt

Top it off: Granola

Finish Strong: Fresh berries

Start with: Oatmeal

Top it off: Sliced almonds

Finish Strong: Raisins

Start with: Bagel

Top it off: Cream cheese

Finish Strong: Sliced cucumber

Start with: Crackers

Top it off: Cheese

Finish Strong: Grapes

Why Break the Fast?

When you’re asleep overnight, you’re not eating for many hours. This is known as fasting. Breaking your overnight fast with a good breakfast helps replenish the energy and nutrients your body needs. Studies have shown that people who don’t eat breakfast may feel sluggish and irritable, have trouble focusing, and overeat later in the day. 

SOURCES: National Institutes of Health, healthychildren.org

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Personal Health
Nutrition

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