[1] Always eat breakfast – and make it healthy

Now I'm a breakfast believer.

A teen success story...

"My parents were always going, 'It's the most important meal of the day!' But I could never get up for it. Literally. I'd sleep late, then rush out the door.

Then my mom started putting breakfast things out on the table: yogurt, bagel, fruit. I grab it and eat it on the way. And you know what? I'm not nodding off during second period anymore, hitting the snack machines before lunch. I sort of hate to admit it, but I feel better."

Numerous studies done over the past 20 years have shown that eating a healthy breakfast can:

• Improve memory and concentration
• Boost your creativity and problem-solving
• Lift your mood
• Raise test scores and work performance
• Build overall health
• Help you reach and keep a healthy weight

"I don't have time for breakfast..."

...and other excuses...

"I don't have time."

Plan for breakfast. Pour your cereal in a bowl the night before — and put a glass of milk or juice in the fridge. Or take your meal with you.

"I'm not hungry."

Breakfast doesn't have to be a huge meal. Just get some healthy food in your body to start your day — and to get all the benefits listed above.

"Skipping breakfast keeps me from gaining too much weight."
No it doesn't. Many, many studies have shown that skipping breakfast puts you at risk for being overweight. Breakfast skippers nearly always eat more food — and worse food — later in the day.

Ideas to make it happen

• Try for 3 out of 5. Aim for a breakfast that includes 3 of the 5 main food groups. Try eggs + whole grain toast + milk. Or how about cereal + milk + apple? Orange juice + lunchmeat + cheese?
• Think whole grain. Choose whole grain bread for your toast in the morning. A bowl of warm oatmeal is another great, whole-grain start to the day.
• Go low. Switch to 1% or skim milk. Buy low-fat yogurt and cheese. If your body can't handle dairy, try fortified soymilk.

Label Logic

The rule of 3

For all the packaged food you buy and eat, follow the Rule of 3:

• Less than 3 grams of sugar per serving*
• Less than 3 grams of fat per serving
• More than 3 grams of fiber per serving



* Milk, yogurt, and whole fruit (which have natural sugar) are exceptions to the Rule of 3 — but stick to no more than 15 grams of sugar per serving.

• Select sensible cereal. If you like cold cereals, stick to brands that have no trans fat (look at the label), little or no added sugar, and have a whole grain first on the list of ingredients. Sensible cereals include: Cheerios, Grape Nuts, Wheat Chex, Shredded Wheat.
• Top it off. Top your cereal with berries, bananas, peaches, or other fruits.
• Mix it up. Stir some fruit and granola into low-fat yogurt.
• Pack it with you. If you're in a hurry to get to school or work, take breakfast with you. Fresh fruit, lite yogurt, a whole grain bagel, a hard-boiled egg, a piece of leftover pizza — these all fit in a backpack, purse, or cargo-pant pocket.
• Start smart, not sugary. Pastries and sugary cereals aren't the best start to your day. The energy they give won't last long — you'll probably be dragging by mid-morning. Instead, build a better breakfast with a balance of foods from the five food groups.