How to make a healthy breakfast quick, easy, cheap

Skipping breakfast to save a few minutes, or a few calories, isn't likely to do either. Food and nutrition researchers have observed that people who skip breakfast usually consume more calories in a mid-morning snack and during meals later in the day. Breakfast is essential because it breaks the fast after a good night's sleep and provides the energy needed to begin the day.

With a new school year starting, it's particularly important for children to eat a good breakfast before heading off to school. If breakfast at home isn't possible, take advantage of the breakfast program available in many schools. Kids can't be expected to concentrate on schoolwork when their stomachs are growling, and they're anxiously counting down the time to lunch.

Eating breakfast has been shown to improve cognitive function, which helps children pay attention in the classroom. Breakfast also helps adults be able to settle down at work and get the job done.

Sandy Procter, a Kansas State University Research and Extension specialist, says that preparing a healthy breakfast need not be time consuming -- or expensive. She suggests reading food labels and choosing whole grain cereals, rather than highly processed foods that add empty calories.

Whole grain cereals are complex carbohydrates, which break down slowly to provide lasting energy. Whole grain cereals often are fortified with vitamins and minerals. They are typically high in fiber, which contributes to digestive health and a full feeling that can be helpful in managing weight. Adding milk and fruit to cereal makes a quick, healthy breakfast that includes three food groups -- grain, dairy and fruit.

To save money when buying cereal, consider a generic or store brand. Look for less expensive packaging, such as a waxed paper bag, rather than a more expensive box. Buying in a larger quantity often will yield a lower cost-per-serving. Cost-per-serving will usually be posted at the edge of the store shelf where the cereal is displayed.

Coupons may offer a savings, but be sure to compare prices. The price of a national brand less a coupon may still cost more than a store brand or generic.

For a light breakfast at home, try whole wheat toast, yogurt, and fresh fruit. If time is an issue, a cereal bar, bagel with fruit spread, dry cereal eaten like a snack mix, fruit or yogurt can work well as breakfast-to-go.

Leftovers also make healthy breakfast foods. There's nothing wrong with having a slice of leftover pizza for breakfast. While pizza might not be the healthiest choice every day for breakfast, occasionally it can make good use of leftovers. And kids will love it.

A leisurely breakfast of pancakes, waffles or breakfast casserole on weekends or holidays can be a good way to have some family time. During the school year, having breakfast as a family meal can help to make up for missed meals when school activities overlap. Family breakfast at the beginning of the day might even be more relaxed than an evening meal after a hectic day.

Editor's Note: Ann Ludlum is a K-State Research and Extension family and consumer sciences and 4-H extension agent assigned to Bourbon County. She may be reached at (620) 223-3720 or aludlum@ksu.edu.