To paraphrase Rodney Dangerfield: “Breakfast doesn’t get no respect!”

The first meal of the day is viewed by many as a nuisance to be dealt with as fast as possible, frequently, while performing other early morning tasks. The standard fast-forward breakfast often includes coffee or a caffeinated soda, pastry popped in the toaster, doughnuts, toasted white bread with jelly and/or sugary peanut butter or a chemical-laden cold cereal. Such breakfasts tend to be downed while getting dressed, walking to the school bus, driving to work, or at work.

As if this high speed, low octane fare is not bad enough, many skip the meal altogether to save time, or do not feel tranquil enough to eat during their frantic morning rush. Folks in the third group gorge themselves on bacon, two to three eggs, coffee, or a stack of fried pancakes with butter and syrup. They reside in Cholesterol-City and are destined to experience a close encounter with a cardiologist sooner or later!

Friends, breakfast is the most important meal of the day! After fasting for approximately 10 hours, from dinner until rising, nourishing our bodies is imperative in order to maintain good health, to be alert in school or at work and to have the energy to meet the day’s demands. If practiced on a frequent or daily basis, the three approaches to breakfast described above, lead to detrimental results. Coffee, sodas and other products containing caffeine, artificial sweeteners, color, flavors, preservatives, as well as white sugar and flour, wreak havoc on our health. They are practically devoid of nutrients, and in addition, cause a rapid blood glucose spike, only to come crashing down an hour or two later. Such drastic glucose fluctuations are a prescription for serious health problems, not only for those suffering from diabetes or hypoglycemia.

There are numerous, nutritious options which can accommodate taste, needs, and schedules. Protein-rich, hot cooked cereals such as oatmeal (old-fashioned rolled oats), whole wheat cereal, buckwheat (kasha), require only 10 — 15 minutes cooking time. Brown rice, also an outstanding breakfast choice, can be cooked in advance and warmed up in the morning. These nutrition-packed cereals are much less expensive than the dry ones. Oatmeal eaten frequently can aid in lowering cholesterol.

When choosing a dry cereal, the fewer ingredients listed on the box, the better. The whole grain ingredient should be listed first. It can be whole wheat, whole oats, whole rye, etc. If the label lists fortification, it must be seen as a red flag: whole grains are dense with nutrients and do not need to be fortified. A fortified product indicates that it is highly processed, impoverished and in need of resuscitation.

Dry cereals made from (not with!) 100% whole wheat or other grains should be devoid of sugar, artificial sweeteners, colors, flavors and other harmful chemicals. Granola cereal, made from rolled oats, is particularly wholesome because it includes nuts and/or seeds and dried fruit. Any of the above listed cereals, hot or cold, can be consumed with one cup low fat or skim milk, or soy milk. Delicious, and health-boosting toppings add flavor and variety: Try fresh or dried fruit (not canned), wheat germ, sunflower seeds, nuts, chopped almonds, cinnamon, or bran. Vitamin-rich fresh fruits recommended include a slice of cantaloupe, half an orange, kiwi fruit, half a grapefruit, or a handful of red grapes or berries. A half cup of fresh juice can be a positive breakfast addition if fruit was not added to your cereal.

Other protein and calcium-rich breakfast choices, alone or in combination are: plain Greek yogurt (add your own fresh or dried fruit and/or nuts), a half cup of low-fat cottage cheese, two tablespoons of sugarless 100% natural peanut butter on quality whole wheat or multi grain toast, or two slices of cheese on whole grain bread, or one hard cooked egg.

Nothing important can be done without some thought and advance planning. Make a list of the selections presented in this article and post it inside a kitchen cabinet door. Before food shopping, check your list and stock up on a variety of cereals, fruit, suggested toppings and dairy products. At night before going to bed, lay out the (hot or cold) cereal box, bowls and utensils. Wash the fruit and refrigerate. For hot cereal prepare a saucepan with water and measuring cup by the stove. Having a nourishing breakfast daily also necessitates getting up on time and allowing 15-20 specifically for eating calmly at a table. You think you don’t have time? You WILL have time in the hospital … Good morning and have a great day!

Judy E. Buss is a syndicated eating-for-health columnist and blogger, speaker and nutritional cooking instructor.