“Breakfast is the most important meal of the day” is a common expression, yet many people still find excuses to skip eating breakfast each morning. As life gets busier, it’s more important than ever to be sure to fit breakfast into one’s schedule.

The morning meal not only sets the tone for the day, it can tune up the mind—breakfast eaters tend to concentrate better in school and have more energy— and tone up the body—adults who eat a healthy breakfast tend to consume fewer calories throughout the day.

According to registered dietitian and author Elizabeth Ward, the healthiest breakfasts include foods from at least three of the four food groups and don’t have to cost a lot to create. Here’s how to get what’s needed in the morning meal.

Plan for breakfast. Keep healthful breakfast foods on hand, including whole grain cereals and breads, low-fat milk and yogurt, and fruit.

Let children assemble their own morning meals, including such winning combinations as:

•Banana dog. Spread a hot dog roll with nut butter, soy butter or sunflower seed butter. Peel a banana and put it in the roll. Have with 8 ounces of milk.

•Eggs in a pita. Scramble an egg or two, stuff into half of a whole wheat pita pocket and top with grated cheddar cheese and ketchup or salsa. Have with 8 ounces of 100 percent fruit juice.

•Waffle sandwich. Toast two frozen whole grain waffles, spread with nut butter, soy butter or sunflower seed butter. Serve with 8 ounces of milk.

•Breakfast berry parfait. In a tall glass, layer 1 cup cereal with a half-cup vanilla yogurt and halfcup berries. Add a slice of whole grain toast.

More good news: For those who aren’t early risers, they can still have a good breakfast with homemade take-along treats such as these:

•Heat a frozen pancake, spread with nut butter, soy butter or sunflower seed butter, sprinkle with raisins and roll up. Take along an insulated cup of milk.

•Whip up this smoothie in the blender, then transfer to an insulated cup to take along: half-cup 1 percent low-fat milk, half-cup berries, 1 teaspoon sugar, onefourth teaspoon vanilla extract, 1 ice cube. Have with a slice of whole grain toast.

This story provided by North American Precis Syndicate Inc.