Breakfast

Of all our meals, breakfast is the meal we're most likely to skip. Why? Who has extra time in the morning to make a meal? But unfortunately, the old adage is true: Breakfast is the most important meal of the day. This is not only true for us adults but also for our kids.

Starting your day with breakfast confers many benefits. Eating in the morning actually jump-starts your metabolism so you are able to burn more calories during the first part of your day. Studies have shown that people who eat breakfast eat less fat during the rest of the day and even have lower cholesterol levels than those who skip breakfast.

Research has also shown that kids who eat breakfast have better concentration and problem-solving skills at school, have healthier body weights, and take in more nutrients during the day. Kids who skip breakfast may even become more tired and irritable.

And breakfast doesn't have to take a lot of time. Use some of these quick meal ideas that can even be eaten on the run.

• Scrambled eggs in a whole-wheat wrap
• Whole-wheat toast with peanut butter
• Crackers and cheese
• Oatmeal cooked up with some dried fruit
• Whole-grain cereal with sliced fruit and milk
• Fruit and yogurt smoothie
• Bran muffin and a piece of fruit
• Lean lunch meat on a toasted English muffin
• Pita bread with hummus
• A mix of dried fruit, nuts, and dry cereal
• Yogurt with cereal sprinkles and raisins
• String cheese and whole-wheat toast
• Snack bars — look for bars that are high in fiber and protein and lower in calories

If you keep some of these items on your grocery list, breakfast can be a no-brainer! And remember, if you eat breakfast, your kids will be more likely to eat breakfast.