Various studies have shown that people who eat breakfast think better and faster, remember more, react quicker, are mentally sharper and more creative throughout the day than breakfast skippers.

This makes sense because by breakfast time the body’s energy stores are low. At least eight-to-ten or more hours usually have passed since the last meal. After only four hours between meals, we can show signs of fatigue, poor concentration, irritability and lethargy. The body, even in a sleeping state, uses its stores of glucose provided by the last meal to fuel the metabolic processes. By morning, more than half of its reserves are gone. The body is essentially fasting—and the first meal of the day "breaks the fast."

Although most of us have heard before that breakfast is the most important meal of the day, 25–30% of people start every day without breakfast. Many others eat breakfast only occasionally. Reasons include trying to cut calories, not having enough time or not feeling hungry in the morning. Delaying the first meal of the day may heighten the body’s

need for food, the effect being that you may actually end up eating more than you would have if you ate a healthy breakfast. Even if you don’t initially feel hungry in the morning, try eating breakfast. It may take two to three weeks to reset your appetite clock. After that you may notice a gain in energy.

Make time for this important meal. The morning routine should set the pace for your day. If it’s rushed and frantic, that doesn’t bode well for the rest of your day. While it’s not the purpose of this article to offer ideas on how to simplify your life, finding a way to ease into the morning will benefit your mental and physical health.

If you are convinced of the benefits of breakfast and are committed to making it a part of your morning routine, you will want to select some healthy choices that will fit into your lifestyle. The options for breakfast are varied; it can be hot or cold, simple or fancy.

A breakfast option that is easy to prepare, and which offers a lot of variety, is cereal. If you prefer yours cold, your choices include an assortment of packaged (in a box) cereals and granola. In Food and Mood, Elizabeth Somer MA, RD, provides the following guidelines per serving when selecting a cereal:

Most packaged cereals tend to be very high in sugar (far more than 4 grams) due to added sweeteners. Since the Nutrition Facts label may not separate carbohydrates into sugar and starch, it may be difficult to determine the amount of sugar from the label alone. Choose only cereals that do not list a sweetener as one of the first three ingredients. Sweeteners include dehydrated cane juice, corn syrup, brown sugar, honey, maple syrup, molasses and barley malt. Most, like white sugar, provide calories with no nutritional value. Molasses does containsome nutritional value, in that it is a source of iron—however, not enough to be a good source of the nutrient. You are better off choosing an unsweetened cereal and adding your own, if you wish.

HWFC has packaged cereals that meet the guidelines. Some that do include shredded wheat and Arrowhead Mills cereals made with whole-grain flakes, with little or no added sugar.

Granola is another cold cereal option. Although granola can be a good source of protein and fiber, commercially prepared brands tends to be high in fat (4–13 grams) and sugar (5–14 grams). So read the label before you buy prepared granola. Making your own granola is fairly easy. You can control the fat and sweetener, and use an endless combination of grains, nuts, seeds and fruit.

Here’s a recipe that will get you started. Although it does not meet all the guidelines, it is much lower in fat and sugar than many commercially prepared brands.

Granola

(makes 8 ½-cup servings)

2 cups rolled oats
1 cup wheat flakes
1/2 cup walnuts, coarsely chopped
3 cup wheat bran
1/2 teaspoon cinnamon
3 cup maple syrup
1/2 cup raisins

(1) Combine rolled oats, wheat flakes, walnuts, wheat bran and cinnamon. (2) Add maple syrup and mix well to blend. (3) Spread on large jelly roll pan and place in the oven at 325°. (4) Check and stir every 5 to 7 minutes, until grains are dry and crisp, about 20 to 25 minutes. (5) Remove from oven and stir in raisins. (6) Cool to room temperature and transfer to a tightly sealed storage container.

Some like it hot…
and so might you!

The cooked cereal most of us are familiar with is oatmeal, but numerous grains can be cooked to make a nourishing breakfast: cracked wheat, rye or barley, rice grits, oats, rye or wheat flakes, coarse cornmeal and millet. HWFC offers several selections of packaged hot cereals. Try to avoid oatmeal packaged in individual servings, however, as they tend to have a lot of sugar. The bulk aisle carries several grains that can be cooked including a premixed seven-grain cereal. Try creating your own mix of grains.

As a general rule for rolled grains like oatmeal, rye and wheat flakes, you should start with a ratio of 2 parts water to 1 part flakes. For other grains, you should use a ratio of 3 or 4 parts water to 1 part grain. Cook and stir over direct heat until cereal is as thick as you like it.