Ah. There’s nothing like a steaming cup of hot cocoa and a Pop Tart to start the day. At least, that’s what I thought as a kid, when that was what woke me up and got me out the door to school. I was only half right, though.

Eating something after a night’s rest is important, but choosing the right breakfast foods makes the difference between a whole morning of satisfaction and a brief burst of energy followed by a slump.

My stomach is growling and even the wretched smell of cat food — my first task of the day, for the cats’ breakfasts — does not stop me from looking forward to my own breaking of the fast.

There are many good reasons for fueling the body in the morning. WebMd.com reminds us that people who eat breakfast tend to have improved concentration and problem solving skills as they take on the morning’s work. Breakfast eaters have more strength and endurance… although, I admit that sitting at a desk and typing does not require a huge amount of either. After all, who has ever vied for the opportunity to be in a typing marathon?

For those who are watching their weight, whether that be up or down, numerous studies show, according to this website, that those who partake of a morning meal tend to have lower weight, and maintain a healthier lifestyle, overall. Eating breakfast prevents the sudden desire to consume something — anything — as quickly as possible. This leads to poor choices, rather than thoughtful choices that include those items that make up a healthy breakfast.

Numerous sites, including USDA.gov, focus on the importance of breakfast for school children. Along with improved concentration, kids who eat before learning, learn better, and do better on tests. They also have better behavior in school. I have to wonder: would grumpy adults also have better behavior if they ate breakfast?

A variety of foods should, ideally, be included in a good breakfast. Select from fresh fruits and/or vegetables, whole grains, low or non-fat dairy products, and lean protein. Protein, in particular, seems to serve the purpose of providing energy and tamping down the desire for late morning snacks. Most people do not have time for a picture perfect breakfast, but it doesn’t mean that a healthy start to the day is impossible.

For adults and kids on the go, keeping a few peeled, hardboiled eggs in the refrigerator provides a quick option in the morning. Hand your speedster a slice of whole grain bread, a banana, or a low fat granola bar as he or she runs out the door, and that should get them through the bulk of the morning. If commuting or riding the bus, a container of yogurt is another option for eating on the go. Yogurts are available with oats already stirred in, making it a more complete breakfast.

Even if, like me, you prefer to kick off the day slowly, it doesn’t mean the meal has to be elaborate. Natural peanut or almond butter (that means without added sugars and oils) spread on whole wheat bread, sweetened with just a bit of all-fruit preserves or a touch of honey, is a deliciously easy way to enjoy breakfast.

Who said grilled cheese is just for lunch? Smear two slices of whole grain bread with a soft goat cheese or add slices of low-fat cheese; lightly butter each side, and fry in a heated pan, turning once, until the sandwich is browned on both sides. I like to throw in a couple of slices of tomatoes, in season, or even some sautéed spinach, before grilling the sandwich. Broiling the sandwich, open faced, cuts back further on the fat, of course, as you can eliminate the butter.

I won’t tell if you want to have a cup of vegetable or tomato soup with your sandwich in the morning, especially when the temperatures are in the single digits. Should I confess that there was a time in my life when vegetarian chili was my breakfast “go to”?

Whole grain pancakes can be topped with just a drizzle of genuine maple syrup and fresh berries, when time allows. Let loose your creativity with an omelet or frittata (an oven baked kind of omelet). Roasted peppers, feta cheese and spinach make up my favorite omelet filling. Swiss cheese and tomatoes is a classic, or tuck a small piece of leftover chicken or eggplant Parmigiana into that morning treat. Serve it with a fresh fruit salad and multi-grain English muffins.

Have the words “whole grain” been repeated too often? That’s because whole grain options pack a more powerful nutritional punch than processed white bread — usually so poor in nutritional quality that I feel guilty using it for bird food. (Processed white bread does, however, have superior absorption ability when frying foods. Line a pan with white bread, set fried foods on it, and watch excess fat drain away…) Whole grain breads and cereals tend to be great sources of fiber, vitamins and minerals. Whole grains are also more satisfying, preventing that “I just ate but I’m still hungry” feeling.

Throw chunks of apple or banana into a bowl of oatmeal, along with some chopped walnuts or almonds. Just a small amount of milk or soymilk smoothes thing out, along with a dab of honey or maple syrup. There are healthy cold cereal options on the shelves at the grocery store, if you take time to read the ingredients. Look out for “natural” cereals loaded with sugars and fats.

Speaking of smoothing things out, a smoothie made from yogurt or silken tofu, fresh or frozen fruit, fresh juice — even carrot or spinach — is a cool way to start the day. A tablespoon of peanut butter or a protein powder boosts the nutritional value. I use a bit of honey or maple syrup, when making a tofu smoothie.

I could go on and on about breakfast. Make it a part of your morning routine, and do what you can to share that time with family or friends. Maybe one day, you’ll wake up and think, “I can’t wait! It’s breakfast time!”

PS — Sometimes, it’s okay to have your personal equivalent of hot cocoa and Pop Tarts, for old times’ sake.