Students hear over and over again that breakfast is the most important meal of the day from their parents and teachers, but not many actually take the time to eat breakfast or believe that this meal can affect their behavior. Studies show that breakfast is important especially for teenagers and young adults. Without breakfast, students become irritable, easily distracted and drowsy.

Many days students find themselves rushing out the door to get to school, which is detrimental to their health and productivity in school.

“I very rarely eat breakfast. I have noticed always in the first classes of the morning I barely pay attention and am tired. By the time lunch comes around, I am starving,” said senior Arsenia Miyaji.

“I try to eat breakfast every day and how I feel the rest of the day depends on how healthy the food I eat in the morning is, but I have noticed that on the days I do miss breakfast, I am distracted by hunger and do not pay attention to important things,” said freshman Maya Waldrep.

According to Diabetes Forecast Magazines, “When people skip the morning meal, the body enters into a prolonged fasting state. The next meal will be stored as fat because the body thinks it’s starving. That leads to weight gain.”

If students eat in the morning, the body uses that food to power the body through the day. Research shows that students do better in school with breakfast. It helps in terms of fitness. It also affects the mind. Breakfast eaters are more productive at work, have better problem-solving skills and increased mental clarity.

The mental and physical health of students is impacted when they do not eat breakfast, but when students do take time to eat breakfast, they can benefit from the meal throughout the day.

Although it may seem impossible to grab a fast, healthy breakfast there are options for quick, easy breakfasts for students on the go.

1. Cereal: Milk and cereal is the American staple and lasts for a while.
2. Oatmeal: Oatmeal can usually be bought in instant packets. It takes about three minutes to cook and comes in many flavors. Nuts, cinnamon and honey can be added for a delicious, healthy breakfast. In a plastic bowl, it is also portable.
3. Smoothies: All a person needs is fruit, yogurt and maybe even vegetables for a quick yummy breakfast. Blending the drink takes less than a few minutes which can be poured into a to-go cup for traveling purposes.
4. Breakfast sandwich: Bread, cheese, egg, a meat of choice and any condiments. Cook the egg and put it together as a filling, tasty sandwich.
5. Yogurt: A simple yogurt cup with additional granola, fruits, nuts and maybe crumbled graham crackers makes a good, nourishing breakfast.
6. Toast: Always a good alternative. It takes less than two minutes and the variety of combinations is endless. Toast with jam, toast with peanut butter, toast with honey, the possibilities go on forever!
7. Breakfast wrap: Like the breakfast sandwich but in a tortilla. Egg, cheese and meat are all that’s needed for this quick breakfast option.
8. Eggs: Scrambled eggs are delicious and anything can be added. Tomatoes, meat, cheese, spinach or even salsa!
9. Bagel: Since bagels are high in complex carbs, energy will last through the morning, and like toast they can be eaten with a vast variety of condiments.
10. Leftovers: Almost anything can be eaten for breakfast. Leftovers from dinner or lunch the previous day can be heated in a matter of seconds to serve as a good breakfast.
11. Plan ahead: If a student doesn’t want to cook in the mornings, another alternative is to plan ahead. Prepare waffles or pancakes the night before so in the morning they can be popped in the microwave and ready in a matter of seconds.