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B reakfastBreakfast really is the most important meal of the day!Why?1. It gets your metabolism fired up. Metabolismis the process by which our bodies convert thefuel from food into the energy needed to performall bodily functions – from moving to thinking togrowing. The more efficient your metabolism,the healthier you are.2. It improves brain function. Studies haveshown that youth who eat breakfast have betterconcentration, memory, and problem-solvingskills throughout the morning.3. It makes you feel less tired and cranky.Breakfast gives you a much-needed energy boostafter a night of sleeping – and fasting.4. It makes you more able to participate inphysical activities. When your body is properlyfueled and your metabolism is revved up, yourbody uses energy more efficiently. That means abetter workout for you!5. Studies have shown that people whoeat breakfast tend to eat less caloriesthroughout the day.6. Studies have shown that people who eatbreakfast tend to have a healthier dietoverall.Breakfast should always include:• Whole grains, like whole wheat bread, wholegrain cereal, or oatmeal.• Fruit or vegetables like banana, berries, bakedbeans, or tomato.• A bit of protein or fat, for example eggs,cottage cheese, nuts, or nut butter.For youth, it’s also a good idea to include asource of calcium at breakfast, for example milk,cheese, yogurt, or fortified soy milk.Try these simple, delicious, and nutritious breakfastideas:Oatmeal with fruit and nutsPeanut butter andbanana sandwichApple with almond butterScrambled eggs with vegetables andcheeseWhole grain French toast topped with fruitYogurt with berries and low-fat granolaWhole grain English muffin with cottagecheese and tomatoSmoothie made with fruit, yogurt, and soymilkWhole grain cereal with milk and berriesWhole grain tortilla with scrambled eggs,vegetables, and beansSource: Beck, L. Healthy Eating for Preteens and Teens2