Break Away For Breakfast: Don't opt out of this beneficial meal

Jump-start your day with a healthy and nutritious breakfast. Choose from various quick-and-healthy options.

It might be the last thing on your morning to-do list. Or it might not be on your list at all. But a healthy breakfast refuels your body and jump-starts your day. So don't overlook this important meal. Select healthy options that fit your taste and lifestyle, and put breakfast back into your morning.

The benefits of breakfast

"Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits," says Jennifer K. Nelson, a registered dietitian at Mayo Clinic, Rochester, Minn. People who eat a healthy breakfast are more likely to:

• Consume more vitamins and minerals and less fat and cholesterol

• Have more strength and endurance

• Have better concentration and productivity throughout the morning

• Control their weight

• Have lower cholesterol, which reduces the risk of heart disease

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative, and less likely to miss days of school.

Working in your morning meal

If your excuse for missing breakfast is lack of time, figure out what you'll eat the night before and get up 10 minutes earlier to enjoy it. Or pack something to take with you.

Think you're saving calories by skipping breakfast? Chances are you'll be ravenous by lunchtime, which may lead you to eat more. Or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office.

Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol. Making nutritious breakfast choices can set you up for healthier eating all day long.

Best bet for a healthy breakfast

A healthy breakfast should consist of a variety of foods — whole grains, low-fat protein or dairy sources, and fruit, for example. This provides complex carbohydrates, protein and a small amount of fat — a combination that delays hunger symptoms for hours and offer your body the best nutrition goodness every morning!

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Last modified: 11/21/06