A British study found that those who ate breakfast performed better on a memory test.
And, a University of Georgia study found that consuming a breakfast with 200 milligrams of caffeine improves cognitive performance and mood.
A Michigan State University study found that women who ate breakfast regularly were 24 percent less likely to have a BMI over 25 (meaning they weighed less than the non-breakfast eaters).
Need more reasons to eat breakfast, try these tasty ideas…
Eating iron-fortified cereal can help enhance your energy, but consuming half cup orange juice along with it increases the amount of iron absorbed by sixfold.
Whole grains are great sources of fiber. They are also packed with antioxidants, which protect cells from free-radical damage, reducing your risk of heart disease, certain cancers, and some other illnesses, says a study from the University of Scranton, Pennsylvania. Make sure to read your cereal’s ingredient label; one of the first ingredients should be “whole grain”, like brown rice, oatmeal, whole oats, or wild rice.
Combine 1 Cup whole grain cereal with 1 cup raspberries and 3/4 cup skim milk
Top 1 cup cheerios with 1 cup skim milk and 1 cup blueberries
Eating protein in the morning will make you feel fuller all day long and help you lose weight
Poached eggs with tomatoes and chives: poach 2 eggs, sprinkle with 1 teaspoon minced chives. Serve with fresh tomato slices seasoned with salt and pepper. Serve with 2 slices turkey or vegetarian bacon
3 egg whites with chopped tomato, mushrooms, and 1 oz reduced-fat cheese
Breakfast Burrito: 3 egg whites, 1 oz low-fat ham, 1 oz low-fat cheese, and onions rolled into 1 corn tortilla
Breakfast Burrito: 4 egg whites mixed with 1/4 cup canned black beans (or canned white beans), 1/4 cup corn, and 1/4 cup salsa rolled in a tortilla4 hard boiled egg whites, 1 whole grain wrap with hummus, 1/2 medium apple1 hard boiled egg, tomato slices, and choice of fruit
Italian omelet: beat 2-3 egg whites with a splash of skim milk until frothy. Sauté 2 tablespoons sun dried tomatoes and 1/4 large Portobello mushroom in olive oil until tender. Reduce heat, add eggs and chives, and cook until eggs are fluffy. Serve with 1/4 cup avocado.
Western scramble: In a pan over medium heat, scramble 1 egg plus 2 egg whites, 2 tablespoons canned diced green chilies, and 2 tablespoons cheddar cheese together. Once cooked, place egg mixture in 1 whole wheat tortilla and fold. Serve with 1/2 grapefruit.
European Breakfast: Boil two large eggs. Serve eggs with 2 ounces Gouda, havarti, or Gruyere cheese, 2 slices whole grain bread, and 2 tablespoons red-pepper jelly.
Egg white muffin melt: scramble 3 egg whites. Cover half of a whole grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato. 270 calories
Egg white omelet: 4 egg whites, 1 ounce farmer cheese (or cottage cheese). Enjoy with 1 slice whole-grain toast.
Spinach bruschetta with ricotta and egg: saute chopped spinach with crushed garlic in olive oil; add a little water and cook until tender. Season with salt and pepper. Spread toasted whole wheat bread with ricotta cheese. Top with spinach and a poached egg.
According to one study, people who ate 1/2 a grapefruit three times a day lost 3.6 pounds in 12 weeks- 3 pounds more than those who didn’t. The grapefruit eaters had smaller waistlines too.
Toast and berries: top 2 slices whole grain raisin toast with 1 ounce goat cheese and 3/4 cup slices berries
Figs and ricotta: Fold a Tablespoon of honey into ricotta. Slice figs in half and serve alongside. Top with shelled chopped pistachios
Apple stacks: top 2 pieces wasa crispbread with 1/2 cup ricotta, 1 chopped apple, 2 tablespoons each chopped dates and walnuts, and cinnamon.
Italian Apple Breakfast: preheat oven to 180 degrees F. Beat 10 egg whites in a baking pan, add scant 1/2 cup flour and 2 diced apples, and mix together. Bake for about 30 minutes.
Cranberry toast: 1 slice whole wheat toast topped with 1 tablespoon low-fat cream cheese and 1 tablespoon cranberry sauce
Raspberry toast: 1 slice whole wheat toast spread with goat cheese, top with raspberries, mash with a fork, and drizzle a little honey on top
Pear-Almond toast: Toast 2 slices whole-grain bread. Spread 1 tablespoon almond butter on toast and top with 1 medium pear, sliced. About 350 calories
Honey-broiled grapefruit with walnuts: Preheat broiler. Cut 1 grapefruit in half, and spread 2 teaspoons honey on top. Broil for 7 minutes or until the edges are golden. Top with 1 Tablespoon chopped walnuts.
Quinoa crunch with fruit and yogurt: Mix one cup of quinoa with 1 Tablespoon agave syrup or maple syrup and 1 tablespoon canola oil; spread in a layer on a baking sheet and bake at 375 degrees for 10 minutes. Let cool and serve with yogurt and fruit (this will serve 4).
Carbohydrates trigger the release of feel-good chemicals, called serotonin. Pick quality carbs, like whole grains rather than empty carbs like sugar.
Nutty muffin: 3 ounce whole wheat bran muffin (watch your portion size) topped with 1 tablespoon nut butter (almond or cashew are yummy!) serve with chunks of pineapple and a cup of warm nonfat milk steamed with cinnamon
Apple cheese muffin: 1 toasted whole-wheat English muffin topped with 2 tablespoons low fat cream cheese and 2 tablespoons apple butter
Caprese toast: Toast 2 slices whole-grain bread & top with 1/2 cup low-fat ricotta, 5 fresh basil leaves, and 4 tomato slices. About 350 calories
Oatmeal helps you burn off belly fat. In a study, people who ate whole grains like oatmeal, lost more fat around their waist than people who ate refined grains.
Cup of oatmeal with a cup of fruit and 1/8 teaspoon cinnamon
1/2 cup steel cut oats, cooked with water, 1/4 cup raisins or dried apricots, sprinkle with cinnamon & nutmeg. Serve with 4 hard boiled egg whites
1 cup oatmeal, 1/2 cup raspberries (8 grams fiber)
Farm stand oatmeal: prepare a packet of instant oatmeal. Top with 2 tablespoons almonds, 1 cup blackberries, and 1 teaspoon honey
Honeyed pear oatmeal: microwave 1 medium pear (or apple) and 2 teaspoons honey until warm, about 3 minutes. Prepare 1 packet instant oatmeal, top with pear, honey and sprinkle 1 Tablespoon almonds on top. (You could mix it up a bit with 1 teaspoon each cinnamon and brown sugar)
Pumpkin oatmeal: stir 1/3 cup canned pumpkin pie filling and 1 crushed graham cracker into 1 cup cooked plain oatmeal. Sprinkle with 1/4 teaspoon each ground ginger and cinnamon.
Pancakes, Waffles, or French Toast
Multigrain pancakes and peaches: prepare batter from a mix, and cook 3 silver dollar size pancakes. Top with sliced peaches, and serve with 1 cup plain low-fat yogurt. Drizzle with 2 teaspoons maple syrup and 1/2 teaspoon vanilla extract.
Banana waffles: Top 2 frozen low fat whole grain waffles with 1/2 banana, thinly sliced and 2 Tablespoons toasted pecans.
Vanilla spice French toast with apple: whisk one egg with 2 egg whites, 1 teaspoon vanilla, dash of cinnamon, and dash of nutmeg together. Dip 2 slices whole grain bread into egg mixture. Spray skillet with cooking spray and sauté on each side until brown. Top with 1/2 apple sliced
Whole grain banana waffles: toast 2 whole grain toaster waffles and top with 8 oz low fat plain yogurt, 3/4 medium sliced banana, and 1 tablespoon chopped walnuts
Whole grain waffles: 2 frozen whole grain waffles with 2 tablespoons apple butter.