No matter what your age, it’s important to eat breakfast. The food eaten upon waking is used to refuel the body after a night of sleep and sets the stage for the rest of the day.

Here are 5 reasons to have breakfast before you head out the door. Research shows that people who eat breakfast:

1. Are more likely to eat healthier.
2. Are more likely to consume fewer calories throughout the day.
3. Are more likely to be at a healthier weight.
4. Are more likely to participate in physical activity.
5. Are less likely to feel tired and irritable.

While eating breakfast is important, it’s equally important that you make nutritious food choices. Don’t just grab a bowl of sugary cereal or a doughnut on the way out the door. Better breakfast options include a mix of protein, healthy fat and fiber with little or no added sugar.

Here are some breakfast ideas that can be eaten quickly before leaving the house or even on-the-go:

• Slow cooker oatmeal – Make oatmeal while you sleep so it’s ready and waiting for you in the morning.
• Egg muffins – Cook up a batch of muffins made from eggs mixed with chopped ham, turkey bacon, low-fat cheese or veggies. These are super easy to freeze and can quickly be reheated when you’re ready to eat them.
• Breakfast quesadilla – Spread low-fat cheese, mashed beans and salsa on a whole-wheat tortilla. Fold in half and microwave.
• Spinach feta egg wrap – Saute spinach, mushrooms and tomatoes in cooking spray and then add an egg or egg whites, stirring until set. Wrap in a whole-wheat tortilla.
• Quinoa bake – Mix 1 cup uncooked quinoa with cinnamon, nutmeg, 2 diced apples and ¼ cup raisins. Put in a square baking dish sprayed with cooking spray. Add 2 eggs mixed with 2 cups low-fat milk and ¼ cup maple syrup and stir. Sprinkle with chopped almonds and bake at 350^o for 1 hour.

These breakfasts can be made in advance and stored in the fridge or freezer and then heated in the microwave in the morning.

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