Benefits of Breakfast

Roadmap to Making Breakfast a Daily Habit

Roughly 15% of Americans skip breakfast, according to a national survey and report, What We Eat in America¹. Reasons given for missing the most important meal of the day show some common themes.

Why Do You Skip Breakfast?

• No time
• Not hungry in the morning
• Simply forget to eat it
• It’s inconvenient or hard to make
• Trying to eat less for weight loss
• Limited funds for food

Once you’ve identified your personal barriers between you and a morning meal, you can better see ways to overcome them.

How to Become a Breakfast Newbie

• Set up your shopping list thinking about foods you need for every meal, starting with whole grains like oatmeal for breakfast.
• Set your alarm clock, then set the stage for breakfast by laying out bowls, spoons, juice cups and breakfast items from the pantry the night before.
• Keep breakfast items in the kitchen at eye-level for little ones so they can help themselves, which gets everyone out the door faster.
• As with any meal or snack, eat when you’re hungry – if you have breakfast a few hours after waking up, that’s just fine, there’s nothing wrong with a granola bar at 10 a.m.
• Dedicate refrigerator space just for breakfast items, like hardboiled eggs, fruit, orange juice, yogurt and other items to grab and go.
• Try simple breakfast combinations: 
  
  – A banana dipped in low-fat yogurt and rolled in granola
  
  – Oatmeal topped with berries and walnuts
  
  – A mix of Quaker Oatmeal Squares and dried fruit with a bottled yogurt drink
  
  – Whole grain toast with nut butter and orange juice
• Seek out school breakfast programs that can save both time and money at home.
• If you’ve tried these things and are still bypassing breakfast, consider consulting a registered dietitian who can create a personalized approach to suit your lifestyle.

1. O’Neil CE, et al., Journal of the Academy of Nutrition and Dietetics. 2014. 114:S8-S26