Your mom was right ... Breakfast is the most important meal of the day Published Aug. 24, 2006 By David Hey, Ph.D. 319th Aeromedical Dental Squadron Grand Forks AFB, ND -- If you asked Airmen across the Air Force to identify eating behaviors which they considered a dubious challenge on a daily basis, typical responses might include: "People tend to consume too much fast food because they don't have the time to cook or shop at the commissary, plus it tastes good and it's fairly inexpensive." "Who consumes the recommended daily servings of fruits and vegetables? They are bland tasting and expensive!" "I eat mostly red meat and complex carbohydrates (rice, pasta, bread, etc.), but who cares, they taste good!" "People rarely eat breakfast, most people don't like to eat traditional breakfast foods early in the morning (i.e., pancakes, eggs, cereal, etc.). "Additionally, with my hectic schedule I do not have time for a sit down meal." Arguably, a solid list of eating concerns. But, what does science say about breakfast that makes that particular meal so essential? According to the American Dietetic Association, after more than 40 years of studies on the subject; breakfast is indeed, the most important meal of the day. It is also the meal people most often skip especially people of lower socio-economic status. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day, Additionally, in children, breakfast eaters have higher school attendance, better hand-eye coordination, less tardiness, and fewer hunger-induced stomachaches in the morning, according to the ADA Web site. In addition to storing energy, eating breakfast is also very important for weight loss and weight management. You essentially are 'breaking the fast' of not eating typically in the previous 8 to 12 hours. By consuming a breakfast your body physiologically signals your brain to curb your hunger and prevent binge eating later in the day. Counter to what many people think, breakfast helps to manage your weight and potentially lose weight by eating less calories throughout the entire day. The ADA suggests simple ideas to help add breakfast to your daily eating plan. - Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt - Whole-grain waffles topped with peanut butter, fruit or ricotta cheese - A whole-wheat pita stuffed with sliced hard-cooked eggs - Hot cereal topped with cinnamon, nutmeg, allspice or cloves - Peanut butter on a bagel with fresh fruit (banana or apple wedges) and low-fat milk - Breakfast smoothie (milk, fruit and teaspoon of bran, whirled in a blender) - Vegetable omelet with a bran muffin and orange juice If your taste buds don't crave breakfast foods in the morning, try: - Lean ham on a toasted English muffin and vegetable juice - Leftover vegetable pizza and orange juice - Grilled vegetables mixed with beans and cilantro topped with cheese - Heated leftover brown rice with chopped apples, nuts and cinnamon and fruit juice - Whole-wheat crackers with low-fat cheese - Micro waved potato topped with broccoli and grated parmesan cheese For breakfast on the go, munch dry, ready to eat cereal with a banana and low fat or skim milk. The best cereals are those that are higher in fiber and lower in calories.