Jonathan King and Jim Stott Jonathan King and Jim Stott

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Let us say first that we think there is nothing better for breakfast than perfectly toasted hearty-grain bread thickly spread with jam along with a piping hot cup of coffee. However, although this delicious combination is our morning meal most days, it isn’t always enough for a healthy and nutritious start to the day.

It’s common knowledge that a healthy breakfast is a smart idea, but did you know that new research shows that starting the day with a balanced meal can help control weight, improve brain function and concentration, and lower cholesterol? With these benefits, it’s clear that we should all do our best to eat a healthy breakfast.

To do this, select a well-rounded breakfast that offers a variety of foods, such as, whole grains, low-fat protein or dairy products, and fresh fruit. This mix of carbohydrates, proteins and a bit of the “good” fat is the best combination to keep your energy up and help you get through the morning without snacking.

Need some quick ideas? A spoonful of peanut butter on whole-wheat toast, a hardboiled egg, or even an apple in the car on the way to work can be just as satisfying and good for you as a complicated home-cooked meal. On weekdays when we are rushing to the office breakfast is often yogurt with granola and fruit on top. This meets all the nutritional requirements, and, if you use the homemade granola recipe we’ve included here, you can make it just the way you like it by adding the dried fruits and nuts that you prefer.

For days when we do have more time or have guests, we love nothing better than preparing a big breakfast. The recipe we’ve included here for New Eggs Benedict is one of our favorites. It’s easy, and the fresh spinach and light sauce are a hit with everyone. Serve it with fresh fruit and oatmeal scones or corn muffins, and it’s a fantastic meal.

Do you often skip breakfast? We all know people who don’t want anything but coffee in the morning. Here are some alternative ideas for fussy eaters to start the day with everything your body needs:

• Leftover vegetable pizza.
• Vegetables, salsa and low-fat shredded cheeses wrapped in a tortilla.
• A smoothie blended from fruits, some low-fat yogurt and a spoonful of wheat germ. We love to throw frozen berries into the blender for terrific flavor.
• Whole-wheat crackers with low-fat cottage cheese.
• Slices of green apple with peanut butter for dipping.

All in all, however you do it and whatever you choose, do what your mom always told you to do: Eat your breakfast before you leave for the day!

Recipes, courtesy of the Stonewall Kitchen:

Homemade Granola
Fruit Smoothie
New Eggs Benedict
Secret Ingredient Corn Bread