Wish you could be more productive, focused and efficient at work? Consider breakfast.

Trying to work on a weight management plan? How about eating breakfast?

Want your kids to perform better in school? Feed them breakfast!

Breakfast truly is the meal of champions, but that doesn’t just mean champion athletes. If you want to be the superstar of your own day, whatever that demands, you’ll be more successful if you start your day with a healthy meal.

Research supports the positive impact of breakfast on our mental and physical performance.  Try thinking of your body and brain like an engine that needs a constant stream of fuel and nutrients to perform their best. Eating a nutritious breakfast is linked to better test grades in school for kids, better work performance and weight control for adults and better moods for all of us.

Breakfast doesn’t have to be elaborate and it doesn’t have to mean cooking and washing dishes. There are many simple ways that you can eat healthy and still eat, pretty much, on the run. To plan a simple and yet healthy meal, follow a few basic guidelines as you plan.

First, try to include either a fruit or a vegetable in your daily breakfast. This will add low calorie antioxidants and fiber.  Next, include some form of protein. This helps to keep your energy level more stable and keep you feeling full longer. This could mean milk, yogurt, soy milk, eggs, legumes or nut butter.  If possible strive to choose foods from 3 food groups. This gives your body a wider variety of nutrients and will keep you from depending too much on starch and coffee to fuel up your day.

The following are some simple meal ideas that include protein, fiber and a variety of nutrients to jump start your day!

Breakfast Idea #1

• 6 oz. Greek yogurt
• 1 Belvita Soft Baked Breakfast Bar
• 1/2 cup 100 % Orange Juice

Breakfast Idea #2

• 1 oz. whole grain cereal topped with walnuts and raisins
• 8 oz. low fat milk
• 1 cup melon or mixed fruit

Breakfast Idea #3

• 8 oz. v-8 Fusion
• 1 Triple Health Thomas’ English Muffin
• 1 Cage Free Scrambled Egg, microwaved

Breakfast Idea #4

• 2 Kashi 7 Grain Waffles, topped with 1/2 sliced banana mixed with ½ cup berries, warmed, and
• 2 T 100% maple syrup
• 8 oz. vanilla yogurt

Breakfast Idea #5

• 1 cup hot quick oatmeal made with low fat milk
• Fresh vegetable omelet