Do you find yourself sleeping through class, performing poorly on exams and hungry throughout most of the day?

Perhaps an inadequate breakfast is to blame, unless you’re spending more time at the Border than the library.

Regardless, it is essential to begin each day with a nutritional and well-balanced meal to improve cognitive function and maintain energy levels throughout the day.

After a night of fasting, your body begins each day without a sufficient supply of glucose, which is a primary energy source for the body and, in particular, the brain. This is why eating food each morning is important to replenish the supply of glucose so that you can perform well in your classes.

Excess glucose is stored in the liver as glycogen and is broken down when glucose levels are low. However, glycogen levels are very limited and cannot provide a substantial amount of glucose.

Without enough energy, it is difficult to concentrate and perform cognitive tasks, so you might not do as well on quizzes and tests.

So why not scarf down a quick, sugary donut to reestablish normal blood glucose levels?

Actually, sugary items such as juices, cinnamon rolls and other pastries contain too much sugar and overwhelm the body, spiking blood glucose levels. While these foods provide short bursts of energy, they do not sustain an individual throughout the day, nor do they satiate the stomach for very long.

An ideal breakfast contains some source of low-fat protein and high-fiber carbohydrates – specifically, dairy, fruit, oatmeal, lean meats (e.g. turkey). These foods will provide your body with enough energy to sustain you until lunch, as well as fuel your brain to keep you focused during classes.

Coffee is a great option to stimulate the brain and rev up your mornings, but try flavoring with a low-fat milk and add very little sugar. This eliminates more than half the Starbucks menu, unfortunately.

For those of you who are Fruit Loops, Lucky Charms or Captain Crunch fanatics, these cereals may be advertised as a tasty source of fiber, but you cannot ignore the excessive amounts of sugar that are in each spoonful of these sweet morning delights.

Silly rabbit, Trix are for those who are seeking an unhealthy breakfast and a mid-morning crash.

So, for those of you struggling to stay awake through your 8 a.m. classes, try to grab something quick that will rejuvenate your mind and provide you with a sustaining form of energy.

Grab an apple, a piece of whole wheat toast or bring along some yogurt, but always remember to eat breakfast. It truly is the best way to begin each day.