Nutrition Facts Breakfast Eating breakfast fuels the body to help provide energy, better concentration and problem-solving ability throughout the day. Eating breakfast is very important for the brain and the body first thing in the morning, Breakfast skippers often feel tired, restless or irritable in the morning. Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack. Glucose is essential for the brain and is the main energy source. Blood glucose also helps fuel the muscles needed for physical activity throughout the day. Some simple ideas for a healthy breakfast Ready-to-eat whole-grain cereal topped with fruit and a cup of yogurt. Whole-grain waffles topped with peanut butter, fruit or cottage 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. Lean ham on a toasted English muffin and vegetable juice. Cheese pizza and orange juice. Grilled vegetables mixed with beans and cilantro topped with cheese. Heated leftover rice with chopped apples, nuts and cinnamon and fruit juice .