When eating a healthy breakfast, you're more likely to:

• Eat more vitamins and minerals

The Nationwide Food Consumption Survey (NFCS) revealed that adequate amounts of calcium, iron, Vitamin A, and zinc are often missing from American diets. Skipping breakfast happens to be the biggest contributing factor.^[1]

• Have better concentration and productivity throughout the morning

Studies show that eating breakfast provides energy that can increase concentration levels. Eating a morning meal can also help prevent unwanted sugary cravings throughout the day when we start to feel sluggish and need an energy boost.

• Control your weight

Eating the proper fortified breakfast combination, will leave your appetite content and your stomach full until lunch time leaving you no reason to partake in any excessive eating. According to a study from the USDA, kids who eat breakfast are less likely to become obese, 22% of breakfast skippers were said to be obese, compared to 15 percent for cereal eaters.^[2]

• Have lower cholesterol, which may reduce your risk of heart disease

A survey of 4,000 households from General Mills, Inc. showed that adults who ate cereal for breakfast consumed fewer calories from fat throughout the day and 40% less cholesterol.^[3]

• Meet the daily recommended nutrient requirements

Skipping breakfast may lead to iron-deficiency. A Baylor College of Medicine study of more than 700 Louisiana ninth-graders found that 19 percent skipped breakfast. One in three of those who avoided the morning meal had a significant iron shortfall in their dietsnearly double the rate of those who ate breakfast.^[4]Iron-deficiency anemia has been linked with a negative effect on behavior and learning.

• Have better problem-solving skills and increased alertness

Research from University of Cardiff showed that children who eat a cereal like Kellogg's Corn Flakes for breakfast (versus skipping breakfast) are 9% more alert, 11% less emotionally distressed, 13% less tired, 17% less anxious, 10% less likely to suffer memory and attention span difficulties and 33% less likely to suffer from stomach complaints. ^[5]

A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. The American Cancer society recommends that the daily consumption of fiber be between 20-35 grams per day. However taking too much can cause valuable nutrients to be bound with the fiber and not get absorbed through the intestines.^[6] Try to stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.

Some examples of what to eat are listed below:

• Whole grains= whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers
• Low-fat protein= peanut butter, lean meat, poultry or fish, or hard-boiled eggs
• Low-fat dairy= skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses
• Fruits and vegetables= fresh or frozen fruits and vegetables, 100 percent juice beverages without added sugar, or fruit and vegetable smoothies

Examples of Nutritional Fiber Enriched Cereals

Source: USDA National Nutrient Database for Standard Reference, Release 23