For many Americans the breakfast of champions is a soda, the bottomless coffee cup or nothing at all. We all know breakfast is the most important meal of the day. Parents would never think of sending their child off to school without eating. Yet millions of parents and other adults start their own days on empty. Seton Outpatient Nutrition Services Senior Clinical Dietitian Wendy Morgan, RD, LD has some tips on how to include a nutritious breakfast into your own daily routine.

"The most common reasons for skipping breakfast are: 'I'm not hungry in the morning;' 'I don't have time;' or 'If I eat breakfast then I get hungry,'" says Wendy.

"Not being hungry in the morning probably is a sign that you've eaten too much too late the night before. It can also mean you've have trained your body not to send out hunger signals that are ignored. Breakfast is important because it refuels your body with glucose, the preferred energy source for your brain. Studies show that breakfast eaters have improved concentration, improved memory and higher productivity. According to the American Dietetic Association, breakfast skippers will not have the energy they need to sustain activity throughout the day. Breakfast skippers often get their energy from caffeine or high calorie sugary drinks."

Wendy compares your body's need for food to a car's requirement of gasoline to run. "Hunger signals are normal and it is your body's way of saying it's time to refuel. Choosing a healthy balanced breakfast should provide enough fuel to last four or five hours. If you find yourself getting hungry soon after eating breakfast you may not be eating enough calories or not including enough protein or healthy fats to keep you satisfied. Think about how your car would run if you only put in a couple of gallons of gas when the take is empty. You wouldn't be surprised when you quickly run out of agas again. Your body works the same way."

Lack of time is probably the most common reason people skip breakfast. "Time is a valuable resource for busy Americans. However, according to the Breakfast Research Institute, breakfast eaters have improved diet quality and are more successful at losing weight and keeping it off," adds Wendy. "Once they try it, many people find it is worth their time to eat breakfast."

Choose Healthy Foods For Breakfast

Healthy breakfasts should include the same balance of nutrients as other meals. Eating well in the morning gets your body off to the right start and has been shown to improve performance, lower risk of heart disease and stroke and help you control your weight. Pack your breakfast with the right nutrients, including the following.

• Protein. Eggs, cheese, breakfast meat or even a slice of last night's leftover roast are easy to grab in the morning. But don't forget that yogurt, milk and cottage cheese also provide plenty of protein. Try for a serving that includes about one ounce of protein at breakfast.
• Whole grains. Carbs get you started in the morning but you get more benefit from whole grain choices. They provide more fiber and antioxidants, plus digest more slowly to keep you satisfied and prolong your energy level until the next meal. Good choices can include whole grain products (breads, bagels, muffins, waffles) or cereals.
• Fresh fruits or vegetables. Fresh fruits are ideal morning choices because they are quick and easy in addition to being loaded with vitamins and micronutrients. Go with whatever is in season or use canned or frozen fruits. Plain low fat yogurt plus berries or mixed fruit salads are delicious and nutritious. If you are making hot cereal, berries are a perfect topper. If you are making eggs, toss in fresh vegetables for a delicious omelet.
• Drinks. Low fat milk, fruit juice or a vegetable juice drink add to your nutrient count. Consume them alone or mix into a smoothie. If you can't live without your coffee in the morning, think about making a latte or other blended coffee drink. Remember low fat milk froths best and keeps calories under control.

Quick Tips For a Balanced Breakfast

Eating a healthy balanced breakfast can be quick but does take some planning. Wendy has tips to make it easier.

• Keep breakfast foods simple. On busy days, choose something quick such as a bowl of whole grain cereal with low-fat milk and a slice of banana. You can also make a peanut butter sandwich with a handful of berries or eat last night's leftovers. Bagels with low fat cream cheese also pair well with fresh fruit. Save fancy (and time consuming) breakfasts for more leisurely weekend days.
• Organize ahead of time. Thinking about how to prepare a nutritious breakfast first thing in the morning may be more than some people can handle. Ease the morning madness by organizing the night before plan what to serve, set out dishes and cookware and pre-prep any food that needs cutting or slicing.
• Take it with you. If you just can't get it together for breakfast, pack a bag of trail mis, a banana and single-serving of low fat milk to eat on the way. Or choose a nutrition bar or drink containing appropriate nutrients. That's still better than nothing.

Some of the information has been adapted from Eat Right Montana.

Wendy Morgan, RD, LD
Senior Clinical Dietitian
Seton Outpatient Nutrition Services

Wendy is a clinical dietitian at Seton Northwest Hospital and accepts outpatient nutrition counseling referrals from physicians. Contact her at (512) 324-1000, x18014 for an appointment.

NOTE: The clinical dietitians at the Seton Family of Hospitals are working on a weight management education program to assist Seton employees in achieving their healthy weight goals. Wendy Morgan, RD, LD will make the educational materials they are developing available to you periodically via GoodHealth.com. We call the program Weigh to Health.