You’ve heard it a thousand times: Skipping breakfast to save calories or because you don’t have time is wrong thinking and a bad example for your kids.

Breakfast eaters tend to be leaner and more successful at maintaining a healthy weight than those who miss their morning meal.

Studies show that breakfast skippers make up the calories by eating more later in the day.

Breakfast gives you the energy you need to jump-start your day and get your brain working at its peak.

The perfect breakfast contains a whole grain, a source of protein (like egg, dairy, nuts or lean meat) and a fruit or vegetable.

So a simple, fast bowl of whole-grain cereal with low-fat milk and fruit will do the trick.

More quick breakfast options:

• A whole-grain cereal bar, an apple and a skim latte.

• A whole-wheat English muffin with peanut butter and a juicy peach.

• A smoothie made with strawberries, milk, vanilla yogurt and a sprinkle of wheat germ. Make it the night before, then just wake, shake and pour into a to-go cup.

• A hard-boiled egg, some whole-grain crackers and a tangerine.

• Half a turkey sandwich with lettuce and tomato.

For more information, visit www.foodnetwork.com.