Better breakfast month: Fuel your day the right way
Between getting ready for work, packing lunches, and chasing kids out the door, breakfast often gets pushed aside.
By Teresa Henson
Extension assistant professor-nutrition
U of Arkansas System Division of Agriculture
Aug. 25, 2025
Fast facts:
- September is National Better Breakfast Month
- Balanced breakfast can help energy levels, focus
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LITTLE ROCK — We’ve all heard breakfast is the most important meal of the day, and it’s true!
But let’s be honest: mornings can be chaotic. Between getting ready for work, packing lunches, and chasing kids out the door, breakfast often gets pushed aside.
That’s why National Better Breakfast Month in September is the perfect reminder to start your day with something nutritious, for you and your family.
Eating a balanced breakfast helps you stay sharp, focused, and energized. It also gives your body the vitamins and minerals it needs to power through the day.
So, what makes a good breakfast?
It’s all about balance. According to the 2020–2025 Dietary Guidelines for Americans, aim to include foods from MyPlate:
- Whole grains — think oatmeal, whole-grain cereal, or whole wheat toast.
- Lean protein such as peanut butter, eggs, or Greek yogurt.
- Low-fat dairy such as milk, cottage cheese, or yogurt.
- Fruits and veggies — either fresh or frozen—both work!
Need ideas? Try a creamy strawberry-blueberry smoothie or a breakfast wrap loaded with scrambled eggs, spinach, tomatoes, and bell peppers. These combos are not only good for you, but they’re also tasty.
Busy morning? No problem. Try these quick tips:
- Cook ahead: Prep breakfast the night before. Overnight oats or egg muffins are easy to reheat and grab.
- Bag it up: Make a to-go breakfast in the evening. Pack a yogurt parfait or wrap up a breakfast burrito.
- Plan it out: Decide what you’re having the night before. Lay out ingredients for a smoothie or set your coffee maker timer so you’re ready to roll.
With just a little planning, you can enjoy a breakfast that fuels your body and mind, no matter how hectic your morning gets.
Try this recipe!
Celebrate Better Breakfast Month with this easy breakfast burrito recipe. It’s quick, delicious, and packed with nutrients to kickstart your day.
Breakfast Burrito — four servings
The protein and fiber in this bean, vegetable, and yogurt breakfast burrito make great additions to your morning meal.
Ingredients
- 1 1/3 cups black beans — cooked, mashed with 1 teaspoon canola oil, or use canned vegetarian refried beans)
- 4 tortillas, corn
- 2 tablespoons red onion, chopped
- 1/2 cup tomatoes, chopped
- 1/2 cup salsa, low-sodium
- 4 tablespoons yogurt, non-fat plain
- 2 tablespoons cilantro, chopped
Directions
- Mix beans with onion and tomatoes.
- Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds.
- Divide the bean mixture between the tortillas.
- Fold each tortilla to enclose filling.
- Place on microwave-safe dish and spoon salsa over each burrito.
- Microwave on high for 15 seconds.
- Serve topped with yogurt and cilantro.
Source: https://www.myplate.gov/recipes/black-bean-burrito Healthy Recipes Michigan Department of Community Health
Contact your county extension Family and Consumer Science agent for more recipes and ideas.
To learn about extension programs in Arkansas, contact your local Cooperative Extension Service agent or visit www.uaex.uada.edu. Follow us on X and Instagram at @AR_Extension. To learn more about Division of Agriculture research, visit the Arkansas Agricultural Experiment Station website: https://aaes.uada.edu/. Follow on X at @ArkAgResearch. To learn more about the Division of Agriculture, visit https://uada.edu/. Follow us on X at @AgInArk.
About the Division of Agriculture
The University of Arkansas System Division of Agriculture’s mission is to strengthen agriculture, communities, and families by connecting trusted research to the adoption of best practices. Through the Agricultural Experiment Station and the Cooperative Extension Service, the Division of Agriculture conducts research and extension work within the nation’s historic land grant education system.
The Division of Agriculture is one of 20 entities within the University of Arkansas System. It has offices in all 75 counties in Arkansas and faculty on three campuses.
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.
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Media contact: Mary Hightower
mhightower@uada.edu