I don't know about you but I am not a happy person if I miss out on my breakfast! That's why I can't remember the last time I didn't have breakfast to start my day.

Breakfast eaters tend to...

• have higher metabolisms
• have less food cravings
• have more energy throughout the day
• eat less at night
• have diets higher in iron and vitamin C

All good reasons to kick start your body right from the start with breakfast!

Reasons people skip breakfast:

• "I'm not hungry in the morning"

This is a sign that too much food was eaten too late the night before. If you have a "bottom-heavy" eating pattern (skimping on your food intake during the day and most of your food is eaten from dinner onwards) often you will not be hungry for breakfast because your blood sugar is still high. Start fueling yourself when your body needs it the most - during the day. Your goal is to be hungry for breakfast.

• "I don't have time to eat in the morning"

Sorry - not a great excuse! How ever long it takes you to get ready in the morning, add 10-15 minutes to enjoy breakfast. Make it a priority and notice the difference.

• "I'd rather get an extra 10 minutes sleep"

A well-balanced breakfast can do more for your energy level than an extra 10 minutes sleep. Try it, you'll get hooked.

• "I don't like breakfast foods"

You don't have to eat typical breakfast foods to do the trick. Cold pizza, a sandwich, even pasta if you like, can be quick nutritious breakfasts. Read on for some more ideas.

Breakfasts that energize...

A good rule of thumb is to include three out of the four food groups at breakfast. The four food groups from Canada's Food Guide to Healthy Eating include Grain Products, Fruits and Vegetables, Milk Products and Meat and Alternatives.

Here are some breakfast ideas that will help you start your day off right:

• bagel with peanut butter and banana
• peameal bacon or ham sandwich with a glass of milk
• pizza
• cereal with milk and an orange
• cottage cheeses with pineapple and whole wheat bagel
• english muffin topped with cheese and tomato
• eggs on toast with a glass of juice
• pancakes topped with yogurt, bananas and blueberries
• raisin bread topped with ricotta cheese and berries on the side
• homemade muffin, a few dried dates and a glass of milk

All right. So you've making sure your body has enough water to run smoothly and given your body a head start by eating breakfast. Now how do you keep your energy level up all day long? Let's look first at the main nutrient classes essential for good health.

The 50 nutrients required by the body can be grouped into 6 classes:

• Carbohydrate
• Protein
• Fat
• Vitamins
• Minerals
• Water

Carbohydrates

are the main fuel source for your muscles, brain and other organs. The carbohydrate content of your diet has a great impact on your energy level throughout the day.

Carbohydrate sources include grain products such as rice, pasta, bread and cereals and fruits and some sweeter vegetables such as carrots, squash and peas. Milk and yogurt also contain some carbohydrate. Sugar, honey, jam are also sources of carbohydrate, although they don't provide any other valuable nutrients like vitamins and minerals and fibre. Aim for your diet to consist of about 55-70% carbohydrate.

has many functions in the body. The main ones include building and repairing of body tissues such as muscles, oxygen transport, being a component of enzymes, hormones and helping your immune system function optimally.

Protein choices include meat, poultry, fish, legumes such as chick peas and lentils, tofu, peanut butter and eggs. Milk products also contain some protein. Your diet should consist of about 12-15% protein.

is essential for life and therefore we need to consume some fat for good health. Fat is required for absorption of fat-soluble vitamins, A, D, E, & K. It supplies essential fatty acids the body cannot produce. It satisfies our appetite and keeps us from getting hungry for a longer time between meals.

Some fat choices include vegetable oils, dressings, butter, margarine, and mayonnaise as well as fats hidden in food such as in meat, poultry, cheese, peanut butter, and icecream.

Eating a high fat diet can weigh you down and slow you down. Fat in balance means

20-30% of your calories coming from fat.

do not provide energy by themselves but some of them are needed to convert food to energy that is then used by the body. They are essential for proper functioning of many other processes in the body.

The key to high energy is getting the right balance between carbohydrates, proteins, fats, vitamins, minerals and water. But do you need to carry around your calculator to ensure balance? Certainly not! We want to enjoy our food, not analyze everything that goes into our mouths. What I've done for you is set out some guidelines to help you find that balance you're looking for.