Want to know how to improve your alertness, concentration, creativity, memory, mood, problem-solving ability, and test grades in one easy step? Simple: eat a good breakfast every day!

As if that's not enough, breakfast eaters have an easier time controlling their weight, and they reap more vitamins and minerals and less cholesterol than those who pass on morning meals. Unfortunately, studies have shown that more than a third of young adults say "no thanks" to morning fare — and miss out on all those huge payoffs.

Smart Choices

Naturally, the healthier your breakfast, the better you'll collect on all those benefits. A good breakfast — one that will keep you satisfied and provide plenty of "go power" — should include:

  • Carbohydrates. Carbs give you energy! They come in two styles. Simple carbs, found in sweets like candy, cookies, and soda, are digested quickly. Fruits also contain simple carbs, but they're a much healthier option than sweets, since they also contain vitamins and other nutrients. Complex carbs are found in whole grains, rice, and vegetables, and provide energy more slowly. Try adding whole-grain bread or cereal and a serving of fruit or vegetables to your breakfast.

  • Protein. Protein sticks with you, making you feel full longer. It also makes and maintains your muscles, organs, and other body tissues. Protein is found in animal foods like meat and milk, and in beans, legumes, and nuts. Stay satisfied by including eggs, milk, peanut butter, or another protein source in your breakfast.

  • Fat. A little bit of fat also helps keep you feeling full. Fat is necessary for energy storage, healthy skin and hair, hormone production, organ cushioning, temperature insulation, and for transporting and storing some vitamins. Enjoy a small amount of fat in protein-rich foods like cheese, eggs, meat, or nuts.

Excuses, Excuses!

Excuse #1: "No Time"

When possible, get a head start on breakfast by putting out or preparing the night before what you'll want to eat for breakfast the next day. Make a turkey sandwich and stick it in the fridge, or put together a fruit salad to nosh on in the morning. While you're at it, streamline your morning by readying your clothes and gathering your school stuff. Hit the sack a little sooner, and set your alarm a bit earlier.

If you're really tight on time in the morning, it's better to grab something on the go than to skip breakfast entirely. Grab a bagel with a smear of peanut butter and a banana to eat on your way to school. Stick a few string cheese sticks, a handful of trail mix, or some whole grain crackers in your backpack. Snack on a granola bar and a glass of OJ while you fix your hair. Or whip up a smoothie with yogurt, fruit juice, and a banana to slurp down between showering and getting dressed with a piece of whole-grain toast.

Excuse #2: "I Hate Breakfast"

Some of us just aren't traditional breakfast people. Think outside the (cereal) box! Dinner leftovers, soup, or a quesadilla are all good "alternative" breakfasts.

If the very thought of eating anything early gags you, follow Annika's example. She eats her breakfast in snack courses: a piece of fruit to nibble while hanging with friends before school, plus cheese and crackers for between classes. Sometimes, your body just has to get used to eating in the morning — you may have to force yourself to eat a little breakfast in the beginning, but soon enough you'll wake up wanting that early-morning fuel.

Excuse #3: "I Don't Want to Gain Weight"

If you think skipping breakfast is a good way to drop a few pounds, you're completely wrong. A healthy breakfast actually improves your chances of controlling your weight. Studies have shown that people who skip breakfast are nearly twice as likely to be overweight.

Why? Missing breakfast double-whammies weight control. Not only does your metabolism slow down during extended fasting periods, but going without a meal can make you ravenous later. Snacks and extra helpings scarfed down in that "gotta eat NOW" frenzy tend to pack in more calories than you need. Even if you don't eat extra later, lack of breakfast works against you: in one study, total calorie intakes were equal, but breakfast eaters lost more weight than breakfast skippers.

For a healthy body and a healthy mind, breakfast is the way to go. Chow down!