Energy-boosting breakfast: start your day right with these quick and easy power-packed meals

CHANCES ARE YOU KNOW THAT eating breakfast is good for you. A meal in the morning boosts your energy and brainpower, say experts, and can ward off mood swings and overeating later in the day. But even if your morning ritual includes breakfast, you may still be shortchanging your health. It takes more than a sesame bagel to keep you going.

The ideal breakfast contains protein, fat, and carbohydrates, says Kathleen Janel, N.D., a naturopathic physician in Brattleboro, Vt. The problem with that bagel is that it's mostly refined carbs, with no fat and little protein.

Although all food gives you energy, protein-rich foods keep you going longer because protein slows your body's absorption of carbohydrates. What's more, protein tempers blood sugar fluctuations, preventing the spikes and crashes that can leave you hungry and drained. Choose lean sources of protein for breakfast, like soymilk and tofu. Also, consider beans (think breakfast burrito). Not only do beans contain important B vitamins, which enable you to think more clearly, but they also offer plenty of fiber, says Randi Konikoff Beranbaum, R.D., a dietitian at Tufts University in Boston. Fiber stabilizes your blood sugar, keeping your energy level even, and adds bulk to fill you up.

Including fat at breakfast is important, says Janel, because your body needs fat to function properly, and fat helps you feel full. Your best fat choices are the heart-healthy monounsaturated fats, like nuts, olive oil, and avocados. Flaxseeds, rich in omega-3 fats, are a wise choice as well.

As for carbohydrates, complex ones are the best. Besides beneficial fiber, foods rich in complex carbs contain vitamins and minerals, which help your body digest, absorb, and metabolize protein, fat, and carbohydrates, says Konikoff Beranbaum. Good sources of complex carbohydrates include wholegrain breads and cereals; look for bread with at least 3 g of fiber per slice and cereal with 5 g of fiber in a serving. Fruits, both fresh and dried, contain complex carbs as well. Eat dried fruits sparingly, though, because they're quite high in sugar and calories.

To get you on the road to high-energy eating, here are five nutrient-packed recipes. The first four will fuel your busy weekdays. The last one requires a little more prep time, making it ideal for a relaxed weekend. All of them will help you start your day right.

Scrambled Tofu with
Sweet Pepper and Onion

SERVES 4

Tofu is a great source of protein that will
keep you going throughout the morning.
Sauteed with juicy red pepper, crunchy
onion, and tangy mustard, it makes a delicious,
cholesterol-free substitute for scrambled
eggs. Enjoy this breakfast as is or
tucked into a whole-wheat pita pocket.

2 teaspoons olive oil
1 small onion, chopped fine
1/2 red bell pepper, stemmed,
  seeded, and chopped fine
1/2 teaspoon dried dill
1 pound firm tofu, drained
  and crumbled
2 teaspoons Dijon mustard
  Salt and ground black
  pepper

Heat oil in medium nonstick skillet over medium-low heat. Add onion, red pepper, and dill and saute until vegetables soften slightly, about 3 minutes. Stir in crumbled tofu and mustard; saute for 1 more minute. Season with salt and pepper to taste. Serve immediately.

PER SERVING: 198 CALORIES, 18 S PROTEIN, 13 G FAT, 2 G SATURATED FAT, 7 G CARBOHYDRATES, G FIBER, 82 MG SODIUM, 24% CALCIUM

Savory Southwestern
Breakfast Tortilla

SERVES 4

The creamy beans in this burrito contain
plenty of protein and fiber, for a satisfying
breakfast. A sliced avocado provides
heart-healthy fat, and fiber-rich wheat
tortillas add long-lasting fuel. Some prepared
salsas contain a lot of sodium, so
look for a brand with less than 100 mg per
serving.

4 8-inch-round whole-wheat
  tortillas
1 16-ounce can vegetarian,
  low-fat, spicy refried beans
1 ripe avocado, peeled, pitted,
  and sliced very thin
1 cup prepared salsa

For each serving, evenly spread 1/4 cup refried beans on a tortilla. Place tortilla in medium nonstick skillet, bean side up, over low heat. Cover pan and cook tortilla until bottom is golden, 2 1/2 to 3 minutes. Place several avocado slices on half of tortilla, fold tortilla to form half-circle, then transfer to serving plate. Top with 1/4 cup salsa and serve immediately. Repeat with remaining ingredients.

PER SERVING: 270 CALORIES, 9 G PROTEIN, 8 G FAT, 1 G SATURATED FAT, 45 G CARBOHYDRATES, 9 G FIBER, 785 MG SODIUM, 5% CALCIUM