Both children and adults who skip breakfast set themselves up for becoming overweight and under-fueled for daily demands. Their performance at school or work can suffer since the brain needs a morning jump-start to get the juices flowing and synapses sparking. In complete contrast, those who "break their fast" in the morning have healthier diets by virtue of taking in a wider variety of nutrients, like fiber and calcium. And, there's even better news: they also tend to have lower blood cholesterol, along with fewer morning heart attacks and strokes. Feel like making a few changes now? Since most Americans don't get enough whole grains, nuts, fruit and low fat dairy, I'm betting you could use some tips on what makes a healthful breakfast that will keep your heart, brain, and stomach happy.

Morning Rush
Did you know the hours between dinner and breakfast are your longest span without food? However, even when you're sleeping your body needs fuel in the form of blood sugar and uses much of what's stored up in the muscles and liver to get through the night. That's why you may feel alert and well rested when you first wake up, but quickly tire, lose concentration, and become irritable as blood sugar levels nosedive without filling up your tank for the day.

The Whole Scoop on Morning Carbs
It's true that any food first thing is better than none at all. But you can and should do better than a sugary, fruit-filled toaster pastry washed down with cola. It turns out that many of us are sensitive to large doses of refined carbohydrates (like those in white flour and soft drinks). The problem is called insulin-resistance syndrome, and it's thought to happen in advance of full-blown Type 2 Diabetes. So, that breakfast loaded with refined carbs results in an over-production of insulin, the blood sugar-lowering hormone. Susceptible people feel good just after that kind of meal only to get shaky a couple hours later after the insulin has done its job.

If this sounds familiar, the answer is not to skip all carbs at breakfast, but rather to choose the right carbohydrates--whole, less-processed foods, like whole grain breads and cereals. How do you know if a food is whole grain? Look at the label--the first ingredient should be listed as "whole" (wheat, rye, oats, etc). Consider Wegmans 100% Whole Wheat Premium Bread for your morning toast or our Frosted Bite-Size Shredded Wheat Cereal. And, oatmeal always makes a good choice; try our Fruit and Nut Pudding, a hearty breakfast recipe that's gotten rave reviews.

Go Nuts!
How about boosting your morning meal with crunchy, nutty protein to add staying power almost effortlessly? Then sprinkle your favorite nuts on a bowl of cereal, in a container of yogurt, or even over fruit and cottage cheese. Instead of plain-old butter on toast, enjoy a tablespoon or two of peanut butter with Wegmans Triple Fruit Spreads, like our new Blueberry, Cherry and Raspberry combination. They're a third lower in sugar and calories than conventional jams. Yum!

Sip Your Fruit
Remember that fruits are complex carbohydrates (the good kind), which offer extra benefits--like helping you reach the healthful range of 5-10 servings of produce a day. The easier fruits (and veggies) are to enjoy, the faster you'll reach that goal, so swig a couple servings before lunch. For instance, you can make them drinkable for breakfast in a refreshing Summer Berry Smoothie. We've got OJ on the table every morning, thanks to my husband pitching in by mixing up a can of concentrate. If you're in a hurry, juice up your morning commute with 6-oz. containers of our Food You Feel Good About Premium 100% Orange Juice (no pulp) that fit in the car's cup holder. If you're trying to manage your weight, consider fresh fruit rather than juice or dried forms.

Or, Sink Your Teeth into It
Foods that you can really sink your teeth into provide greater satisfaction and let you fill up instead of out! It's almost as though the brain doesn't register calories in juices, but the thighs certainly notice! Be liberal with fresh or frozen berries on your cereal and it'll keep you satisfied and fueled up for hours. My morning fast fruit is the extra fruit salad that I made for dinner the night before. It's even faster if we do the washing, peeling, pitting and slicing for you, with ready-to-go items like our 10-oz. package of cut-up fruit (melon, pineapple and sometimes berries). Spoon on some yogurt and you've given yourself an energetic head start on the day--and invested in a healthier future.