Do you ever skip breakfast? People have lots of reasons. Maybe they hit the “snooze” button on their alarm clocks one too many times and they didn’t have time to grab something.

Maybe someone ate the last of the cereal and left the empty box in the cupboard. Maybe they just weren’t feeling hungry. Others might be trying to cut some calories out of their diet to lose weight. Some might think that breakfast is only important for kids.

Avoid the Midmorning Slump

After many hours without food, people have an “empty tank” and their energy levels fall. Most people who skip breakfast eventually feel the “midmorning slump.” Their stomachs might grumble, and they might even feel a little shaky.

Regardless of your age, breakfast is a valuable meal for a variety of reasons. Researchers have shown that adult and child breakfast skippers are more likely to be overweight and to have higher blood cholesterol levels.

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Children who eat a morning meal are more likely to do well in school and have improved overall nutrition. They pay attention and score higher on tests. They also have better behavior in school. Adults maintain their energy and concentration.

Try these tips:

  • Keep breakfast foods such as ready-to-eat whole-grain cereal, yogurt, milk and fruit on hand.
  • Set out the cereal bowls, spoons, cereal box(es) and some bananas before you go to bed. All you need to do is pour cereal, peel and slice bananas and add some milk.
  • Have some protein, such as yogurt, milk or a hard-cooked egg, with your breakfast. Protein helps you feel full longer.
  • Build a breakfast burrito bar. Prepare toppings such as shredded cheese, diced ham, tomatoes and olives the night before. In the morning, scramble eggs, warm tortillas and fill with your favorite toppings.
  • Whip up a fruit and yogurt smoothie or build a yogurt parfait to take on the go.
  • Try something “trendy” such as avocado toast. Mash an avocado, add your favorite seasonings and spread on whole-grain toast. Top with a sliced hard-cooked eggs.

Tip of the Month

Do you want to enjoy something homemade for breakfast without spending a lot of time in the kitchen?

Try making your favorite muffins, scones and pancakes ahead of time and then freezing for a quick meal later. In the morning, warm each item for 20 to 30 seconds in the microwave.

Add some fruit to your plate and a glass of milk or yogurt for a quick meal. Visit for more breakfast ideas.

Article used with permission from Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension, Nourish newsletter, Issue 32. For more information, contact the Stutsman County Extension office at 252-9030 or email