Breakfast—or the lack thereof—has the potential to make or break your day. If you’re skipping breakfast, you might be skipping good health and energy, too.

Why Breakfast Matters
After fasting all night, your body needs fuel because it is already running low. Your body needs calories and nutrients upon waking. Skip breakfast and you will run out of fuel—your glycogen stores will deplete by midday and your body will feel the slump.

You have to stoke the fire or it will burn out. This early morning meal has the power to fuel your brain and body for a healthy, happy, focused day.

Skipping Breakfast
Skipping breakfast results in decreased energy and attention span throughout the day—the entire day. As glycogen stores become depleted, you become fatigued and lose concentration and the ability to think and problem solve. What’s more, skipping breakfast has been linked to weight gain. When you skip breakfast, you become more vulnerable to food cravings and unhealthy choices later in the day—and tend to overeat at lunch and dinner.

So, if you’re skipping breakfast because you don’t have time or you want to lose weight, you’re actually working against yourself. Skipping breakfast will rob you of time later in the day when you become less efficient and focused and it may even lead to weight gain.

Choose the Best Breakfast
Eating the wrong breakfast can be just as disastrous as skipping breakfast. A high glycemic breakfast, such as a pastry, can deplete your energy and send your mood into a tailspin. Instead, aim for a high-fiber, low glycemic breakfast with some protein.

Breakfast doesn’t have to be elaborate or time-consuming to be effective, nor does it have to be traditional. Think outside the normal breakfast box to find a quick, simple breakfast that works for you. Skip the sugary cereals and instead choose nutrient-dense foods that will fuel you throughout the day.

Here are some ideas:

• Hard Boiled Eggs: No time to make yourself an omelet every morning? Make a batch of hard-boiled eggs at the beginning of the week so you can grab a quick shot of protein in the morning. Add some avocado slices and a banana and you have a solid breakfast.
• Dinner for Breakfast: Don’t be afraid to step off the traditional breakfast treadmill. That leftover piece of salmon from last night will make the perfect addition to your breakfast. Add some vegetables and your day will be off to a great start.
• Smoothies: Smoothies are a great way to pack a ton of nutrients into a glass. They’re easy to make and great for anyone on the go. If you need some fast fuel after your workout, grab a delicious, nutritious smoothie from the Zenergy Café.