They weren’t joking when they said breakfast was the most important meal of the day. In fact, the name, as it suggests, is “breaking the involuntary fast of sleep” and is the first meal after waking up.

However, it is probably the most often skipped meal, since mornings can be chaotic and taxing, especially when there are children to send off to school and parents have to get to work on time. So, breakfast becomes a grab and go situation.

While having something to eat in the morning is better than having nothing at all, you still have to be conscious of what you eat. Having foods that are high in calories, sugar and fat, like donuts or pastries, will probably give you a burst of energy that will quickly dissipate. And, you definitely won’t feel satisfied for long.

To have a balanced breakfast, try eating a variety of foods including:

• grains (breads and cereals)
• protein (meats, beans, and nuts)
• fruits and vegetables
• milk, cheese, and yogurt
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  If you have time to make something to eat in the mornings, then try one of the following breakfast ideas:
  

• hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)
• French toast (see last week’s food page for recipe), waffles, or pancakes (try wheat or whole-grain varieties)

• cold cereal and milk
• whole-grain toast, bagel, or English muffin with cheese
• yogurt with fruit or nuts
• fruit smoothie

If you’re skipping breakfast because you think it’s going to control your weight, think again. When you skip breakfast you tend to eat more calories throughout the say, defeating the purpose.

If you are the grab and go type, make sure you grab something healthy like

• single servings of whole-grain, low-sugar cereal
• yogurt
• fresh fruit
• whole-grain muffin
• trail mix of nuts, dried fruits, crackers, dry cereal

More than likely, making a lavish breakfast during the week is not possible; but on the weekend, make it your point of duty to call the family to the table to sit down and enjoy something prepared from scratch that is delicious. And if you want to go Caribbean on the weekend, that is even better.

Here are some Caribbean choices:

• Fried dumplings with ackee and saltfish
• Fish and bake
• Porridge which comes with an infinite variety
• Cooked ground provisions and saltfish or fish
• Liver and green bananas

So, fuel up for the day and go out there be great!