School has started, so family routines may be changing. If you’re in a rush, don’t skip the most important meal of the day.

Some Benefits of Breakfast

Eating breakfast helps children and adults concentrate better, which improves school and work performance.

Kids and adults who eat breakfast are less likely to overeat later in the day, which can help with weight management.

Try These

Breakfast Tips

Enjoy a bright and early nutritious family meal. Set your alarm clock 15 minutes early.

Have some protein. Enjoy some milk, yogurt, cheese or peanut butter. You’ll be less likely to feel hungry mid-morning.

Choose your cereal wisely. Read and compare Nutrition Facts labels. Breakfast cereal provides a variety of vitamins and minerals in every bowl. Choose high-fiber, whole-grain cereal, such as oatmeal. Top with naturally sweet raisins or dried cranberries.

Aim for variety! Include three or four different food groups in your morning meal. People who have fruit for breakfast are more likely to meet the daily goal.

Take advantage of school breakfast programs. They provide a balanced meal to fuel children for learning. Check with your local school.

Enjoy Some Easy Menus

Cereal with sliced bananas and low-fat milk; orange juice

Oatmeal with raisins and low-fat milk

Scrambled eggs with salsa wrapped in whole-wheat tortilla, peaches and low-fat milk

Whole-wheat toast with peanut butter and bananas; orange juice

Pancakes with sliced fruit, lean ham and low-fat milk

Fruit and yogurt smoothie and graham crackers

Added sweetners

I’m trying to cut down on the added sweeteners in my diet, especially in beverages. I’m reading food labels closely. What are some other names for sweeteners?

Sweeteners add calories without a lot of nutrients. We all have room for some sweet treats in our diet, but focus on nutrient-rich foods and beverages first. Check out the ingredient label and look for these names:

High-fructose corn syrup

Fructose

Fruit juice concentrates

Honey

Sugar

Corn syrup

Sucrose

Dextrose

(By Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service)

Butternut squash with onions and pecans

3 tablespoons butter

1 large onion, diced

2 pounds butternut squash

1 cup chopped pecans

3 tablespoons chopped fresh parsley

Salt and pepper to taste

Place pecans on an ungreased baking sheet. Toast at 350 degrees F (175 degrees C) for 5 to 8 minutes. Peel the squash, and remove the seeds. Cut into inch cubes. There will be about 5 cups squash. Melt butter or margarine in a heavy large skillet over low heat. Add onion and saut until very tender, about 15 minutes. Add squash and toss to coat. Cover. Cook until squash is tender but still holds it shape, stirring frequently, about 15 minutes. Season to taste with salt and pepper. Can be prepared 4 hours ahead. Let stand at room temperature. Rewarm over medium heat before continuing. Stir in half of the pecans and half of the parsley. Transfer mixture to bowl. Sprinkle with remaining pecans and parsley. Serve.