BEST FOR BREAKFAST

According to Christine Gerbstadt, M.D., M.P.H., R.D., a physician and nutrition consultant in Sarasota, Fla., “Breakfast gets the brain going, that’s because breakfast swiftly replenishes the blood’s circulating level of glucose, which is depleted overnight and serves as the brain’s most immediate source of energy. It boosts your energy and improves your cognition, memory and problem solving skills.”

Besides providing a mental and physical jump-start, breakfast is a nutritional cornerstone for the rest of you day. Milk provides high levels of calcium, protein and usually vitamin D (if it is fortified). Have breakfast within the first hour or two of waking. Aim to get 20 to 25 percent of your total daily calories from the meal, including a mix of protein, complex carbohydrates that contribute various vitamins, plus folic acid which may protect against bone loss and colon cancer. Otherwise you may reach for less-healthy options later in the day when you are too hungry to eat sensibly. Heart-healthy fats include olive oil, avocados, nuts, seeds and fatty fish, like salmon. Avoid transfats found in hydrogenated vegetable oil. Whole grain cold cereal, especially if mixed with low-fat yogurt is best. That will keep you fuller than a meal of just carbs. A University of Massachusetts study found out that people who often ate out in the morning were more likely to be obese than those who didn’t.

Key nutrients like vitamin C, B12 and folic acid are often in fortified cereals. To find the safe upper limits go to http://www.iom.edu/ and search for “DRI tables.”