Not everyone is a morning person. My roommate’s stomach, for example, cannot be bothered until after it’s had a sturdy dose of caffeine to get things going. But even for most slow-risers, a solid bit of morning food provides an essential energy supply for the first few hours of the day. Your body has, after all, been fasting for almost 12 hours.

Generally, the best type of foods to break a nocturnal fast are those with high grain-to-fat ratios. Cereal with a banana and skim milk, accompanied by lightly buttered toast, is a great choice. If you like your breakfast a little sweeter, add a dollop of raw honey or unprocessed agave nectar to your cereal. Whole grains, which have a lower glycemic index and are more filling than refined flours, are often the most satisfying breakfast foods. Eggs or cheese may also be added, for those who can tolerate higher fat contents. Conclude with a seasonal fruit. You’ll almost never go wrong with an apple (gala or fuji are universal favorites), unless you’re in a tropical climate, in which case a papaya may be a better choice. In general, the sugar-content of your breakfast should be moderate, with a focus on fresh fruit rather than refined sugars.

I also take an occasional cup of black tea, boiled with milk, cardamom and ginger, and sweetened with Turbinado Sugar, on days when an extra jolt seems right.

Some of my favorite breakfast cereals are Ezekiel with Almonds, Post Shredded Wheat ‘n Bran and Familia Muesli with no added sugar.