The old saying is true: Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that lead to increased concentration at work and at play. Studies show that breakfast can be important in maintaining a healthy body weight, too.
If you haven’t eaten breakfast, hunger sets in long before it's time for lunch, and many people who have not eaten breakfast snack on foods that are high in fat and sugar. People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
To prepare a healthy breakfast, simply pick two to three foods, including at least one from each of the following food groups:
Bread and grain (cereal, toast, etc.)
Milk and milk products (low-fat yogurt, low-fat milk, etc.)
Fruit or vegetable group (bananas, apples, carrots, etc.)
Pick up portable breakfast items at the grocery store so you have no excuses when you need to eat on the run. Grabbing a boiled egg and a banana, a piece of toast with peanut butter and an apple, or low-fat yogurt with berries is an easy way to grab breakfast and eat it when you get to work or school, if time is tight. Got time at home in the morning? Make a veggie omelette. You can shorten preparation time by chopping vegetables ahead of time.
You can fix and consume a healthy breakfast in 15 minutes or less. Before you go to bed each night, decide what you are going to eat for breakfast the next morning. You can save time by putting out the box of cereal or cutting up some fruit the night before.
Source: Johns Hopkins Bloomberg School of Public Health