Next time you consider skipping breakfast, think again.

September is Better Breakfast Month, and although it’s drawing to a close, research on the benefits of a healthy breakfast make it something worth celebrating all year long.

Many pass on breakfast in exchange for an extra 10 minutes of sleep, but not eating a morning meal may mean more than just a growling stomach.

Sally Barclay, clinician in food science and human nutrition, said there are many reasons to eat breakfast, including a boosted metabolism and improved performance in school.

For students looking to lose weight, eating may help.

“Studies have shown those who skip [breakfast] tend to over-eat later in the day,” Barclay said. “Skipping may disturb satiety signals so you have difficulty knowing when you are full.”

Although eating something, even a Pop-Tart, is better than nothing at all, Barclay said there are much better options.

“Good breakfast choices are complex carbs and protein, because they are digested more slowly and stay with you longer and keep your blood glucose more stable,” she said.

B.J. Brugman, freshman in agricultural business, has seen the impact of eating breakfast has on his life.

“I used to not eat breakfast, but now that it’s more available to me …,” Brugman said. His typical breakfast, Lucky Charms and coffee, has helped him feel better in the morning and control how much he eats at lunch.

In addition to boosting metabolic rates, breakfast has been linked to improved brain function.

“Studies have shown that students have higher test scores and better sports performance if they eat breakfast over students who do not,” Barclay said. “Skipping breakfast means your body will be playing catch-up all day.”

Jill Feipel, sophomore in open option-Liberal Arts and Sciences, said breakfast is not part of her daily routine.

“I know it speeds up your metabolism and it starts your day off right, but I never feel like eating first thing in the morning,” she said. However, Feipel makes a point to eat before exams to get her brain going.

When time permits, taking a moment to make a balanced breakfast is the best option. The Mayo Clinic recommends picking three items from of the following groups: fruits, whole grains, low-fat diary and lean proteins. If time is short or the fridge is empty, certain fast food options or a healthy mid-morning snack may be as effective.

Barclay advises students on the run to pack string cheese, whole grain crackers, yogurt or fruit.

“I would say to students that you are putting yourself at a disadvantage if you don’t start your day with fuel for your body and brain to perform well,” she said.

At Home

For mornings when you have a moment to sit down:

• Pita spread: Cut a mini whole-wheat pita in half, then toast. Top with 1/3 cup part-skim ricotta cheese and 2 tablespoons chopped nuts. Drizzle with 1 teaspoon honey. Have with 15 grapes.

• PB&B: Spread a slice of whole-grain bread with 2 tablespoons peanut butter, add half a sliced banana. Drizzle with 1 teaspoon honey.

• Frittata: Reheat leftover veggies in a nonstick skillet coated with cooking spray. Beat 2 eggs with 1 tablespoon grated Parmesan cheese; pour over vegetables. Cover and cook 3 minutes. Have with a mini whole-wheat pita.

On the Road

Breakfasts you can eat or drink with one hand:

• Smoothie: Blend 1 cup frozen unsweetened fruit (any flavor), 1/2 cup fat-free milk, 1/2 cup orange juice and 1/3 cup dry, unflavored oatmeal. Pour into travel cup.

• Egg sandwich: Stuff a whole-wheat pita pocket with one scrambled egg or egg substitute. Microwave 2 slices of Canadian bacon. Add to pita pocket.

• Waffle sandwich: Toast 2 frozen waffles, then layer with 1 1/2 tablespoons peanut butter, 1 1/2 ounces reduced-fat cheese or 2 ounces extra-lean ham.

At Your Desk

Order these with orange or apple juice:

• McDonald’s Fruit ‘n Yogurt Parfait without granola (280 calories). If you order the parfait with granola, you’ll up the calorie count to 380, so it’s still a reasonable choice.

• McDonald’s pancakes without butter or syrup (340 calories). A container of syrup adds another 190 calories.

• Egg sandwich: Most fast-food versions, including Jack in the Box’s Breakfast Jack, McDonald’s Egg McMuffin and Subway’s Western Egg Sandwich on a deli roll, average 300 calories.

For mornings when your fridge is bare:

• Starbucks frappuccinos (the bottle variety) with a medium pear.

• One can of Slim-Fast with a medium banana.

• Clif Luna bar with a single-serving carton (8 ounces) of fat-free milk.

• Single-serving packet of nuts with 8 ounces of calcium-fortified orange juice.

— Recipes courtesy www.goodhousekeeping.com