“Breakfast is the most important meal of the day.” You’ve heard that before, and there’s a reason why – it’s true! Breakfast provides vital energy for the day ahead.

However, a recent survey of teenagers shows that many breakfast choices aren’t ensuring a good start to the day. Many teenagers choose quick, convenience foods over healthier options. Worse still, some skip breakfast altogether.

	Cereal is a main group.

What exactly are teenagers eating for their most important meal? Of the 100 surveyed, thirty-three say “cereal.” Further questioning revealed that many of the cereal-eaters choose puffed rice, cornflakes, or processed granola.

Some of these cereals contain high levels of sugar, says nutritionist Jamila Evans. “Sugar provides an instant boost, but you’ll soon come crashing down,” she says. “A great cereal option is oatmeal. You can make it using rolled oats, oat bran, or an instant mix. Of those options, rolled oats give you the longest-lasting energy.” She suggests various ways of serving rolled-oat oatmeal. For example, with milk and honey, fresh fruit, or the old favorite: brown sugar and cream.

	Toast is a main group.

Twenty-seven teenagers opt for toast in the mornings. All choose white bread except for four who eat whole-grain bread, bagels, or muffins. “Most white breads are heavily processed,” Jamila says. “They don’t provide the fiber that whole-grains do.”

	Fruit is a main group.

Twelve teenagers choose fruit-based breakfasts, such as smoothies, fruit crumble, or fresh fruit. “Have a form of carbohydrate as well, such as granola, to keep you going,” suggests Jamila.

	Convenience food is a main group.

Nutritionists are particularly worried about the breakfast eaters who regularly choose convenience foods, such as donuts, granola bars, or pancakes. According to Jamila, these “once-in-a-while” foods won’t provide your body with the best nutrients first thing in the morning. “A big problem for many teens is lack of time,” she says. “The solution is simple: get up a few minutes earlier!”