Breakfast is the most important meal of the day

Sandy Procter, Kansas State University Research and Extension nutrition educator explains why the morning meal is important: "Breakfast breaks the overnight fast and provides energy needed for successfully starting the day."

A healthy breakfast -- a bowl of breakfast cereal, milk and fruit, for example -- need not be difficult to prepare, says Procter, who recommends choosing foods from three food groups to start the day:

From the grain group, choose a whole-grain breakfast cereal, toast, bagel, muffin, pancakes or waffles. Whole grains are complex carbohydrates that break down slowly in the digestive system to provide fiber and glucose needed for lasting energy.

From the dairy group, choose low fat milk, yogurt or cheese.

From the fruit group, choose fruit or 100 percent fruit juice. For those who are short on time, Procter suggests a homemade breakfast-to-go, such as graham crackers with peanut butter and milk, yogurt and fruit, or toast and a slice of cheese with fruit.

Leftovers, such as a slice of cold pizza, also can make a good choice for an occasional breakfast.

Not hungry first thing in the morning? Pack a couple of slices of toast or raisin bread, a peanut butter sandwich, fruit or juice to take the edge off mid-morning hunger, she says.