National School Breakfast Week and National Nutrition Month made us start thinking about one of the most important, yet most neglected meal of the day – breakfast. Recent research finds that about 20% of kids go without breakfast, which can have serious affects on learning ability, behavior and risk for iron deficiency. Studies indicate that kids that eat breakfast score higher on exams and are better behaved. But kids aren't the only ones that need breakfast. Breakfast helps "break the fast" from the night before. Without food, many of us become irritable, lose our focus and become less productive at work. Below are some tips to keep you from skipping out on breakfast:

1. Eat something. Although we don't advocate Pop tarts or doughnuts for breakfast, research shows that eating anything is better than nothing. Ideally, choose something low in sugar and high in fiber and protein to sustain blood sugar and energy levels. Try natural peanut butter on whole wheat toast or a scrambled egg burrito wrap.
2. Grab some fruit. The beauty of fruit is its portability and variety. Fruit adds fiber, antioxidants, vitamins and minerals to your diet and can be eaten solo or in cereal or yogurt. Aim for one fruit high in vitamin C each day such as citrus fruit or strawberries for a healthy immune system.
3. Drink up. No, not a bloody Mary! Water. Most of us walk around dehydrated and wonder why we feel more fatigued and hungrier than usual. Excess thirst may mimic hunger, so you may overeat when you really just need fluid. If plain water is too 'boring', squeeze some fresh lemon, lime or other citrus into your glass. Aim for 2 glasses of water with each meal.
4. Limit caffeine. While many of us may need a little java to kick start us in the morning, excessive caffeine from coffee, tea or soda can lead to "the jitters" and insomnia. Limit your coffee intake to ~2 cups in the morning and switch to decaf later on, or even better- water.
5. Eat leftovers. People eat "breakfast for dinner", why not dinner for breakfast? If pancakes and eggs can be eaten at 6 PM, then chicken and broccoli can be eaten at 6 AM. Why not? We say- mix it up and keep breakfast interesting. You may be more likely to eat it if something delicious and out of the norm is on the menu!

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