Breakfast. Either you love it or you skip it. It’s a meal that not everyone makes a priority, and it is often easier to hit the snooze button than to cook first thing in the morning. Although there is strong evidence that breakfast eaters are more likely to have a lower BMI, have better cognitive performance, and are less likely to snack throughout the day. Fueling up at breakfast is similar to fueling up the car before a long road trip. You wouldn’t be able to drive very far on fumes, so why would you expect your body to function optimally on an empty stomach?

If you want to make breakfast a regular part of your day, here are a few strategies to simplify your routine:

1. Just Break the Fast. If the idea of breakfast turns your stomach, don’t fret. The term “breakfast” simply means to break the fast, and we all do it whether it is at 7 a.m. or noon. Ideally, consuming something within two hours of waking energizes the body and reduces brain fog, but listening to your body is key. Packing breakfast on the go may be a good option if you don’t feel hungry until mid-morning. Having a late breakfast is still better than becoming overly hungry which leads to overeating throughout the day.

2. Prep the Night Before. Making breakfast ahead of time will make your morning routine a breeze. Visualize MyPlate when creating your breakfast with fruits, veggies, lean protein, whole grains, and healthy fats. Here are a few balanced options that can be made in advance:

• Greek yogurt parfaits with whole-grain granola, mixed nuts, and fruit

• Hard-boiled egg with toast, avocado, and tomato

• Overnight oats with milk, Greek yogurt, peanut butter, and fruit

• Freezer breakfast burritos with scrambled eggs, cheese, spinach, and a whole-grain tortilla

3. No Food Rules. In the US, we have definitions of what we consider “breakfast foods,” but it doesn’t necessarily matter what you choose to have first thing in the morning. Fueling up with a balanced meal is what is important. For example, if leftovers from supper sound good the next morning, this would make for a quick meal and help reduce food waste.

Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. One may reach her at 620-793-1910 or krwinkel@ksu.edu.