From grade school it’s been drilled into your head that breakfast is the most important meal of the day, and with good reason. Eating a balanced breakfast can set you up for the entire day.

I know, you don’t have time to eat breakfast. Though it’s best if your first meal includes foods from three different food groups, including protein, whole grains and fruits or vegetables, it doesn’t even have to be fancy. Something as simple as a bowl of cereal can go a long way if you choose one that has at least three grams of fiber per serving, with whole grain listed as the first ingredient. That being said, avoid any box that has sugar as the second ingredient.

Some benefits of breakfast include:

—It puts you in a better mood. Eating breakfast can raise your spirits. Studies show that people that skip breakfast often feel a lot more tired and irritable than those that break for food.

—It gives you the energy to face the day. Before you eat in the morning, your body has been fasting all night long (hence the name breakfast). Your body gets energy from high-quality protein, carbohydrates and fats; most breakfast foods have all of those.

—It promotes better concentration. Having breakfast also helps you problem-solve and focus better at school or at work.

—It helps with weight management. Studies show that if you eat breakfast, you're less likely to be obese than people who don’t eat breakfast.

—It makes it easier to meet dietary needs for the day. Those that eat breakfast are two to five times more likely than those that skip breakfast to eat at least two-thirds of their recommended vitamins and minerals.

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