Breakfast is known as the most important meal of the day but often times people skip it and skip out on refueling their bodies before the day begins. One key ingredient people should make sure not to miss for breakfast is dairy as it provides key nutrients and protein. But that's not all, it's important people makeover their breakfast to make sure they hit more key nutrients especially from fruit and vegetables, and try to cut out carbohydrates and sugar.

Joyce Fikri, Nutrition Educator at the St. Louis Dairy Council, said some changes people can make to make their breakfast better include adding higher fiber, pairing dairy with high protein foods, and reducing sugar.

Fikri said she understands some people have busy mornings, but a way to make sure breakfast is still available is to have portable breakfast options, or prepare it the night before.

Fikri appeared on the NEWSTALK WTIM Morning Show.