Most of us hit the floor running every morning. But we often neglect the fuel to power our effort, grabbing a muffin or a bagel.

What we need instead are nutrient-dense breakfasts like the recipes to the left. Foods high in energy-boosting carbohydrates, with moderate doses of protein and fat, work like high-octane fuel. They give you energy to spare—and the most mileage for every calorie.

These foods are full of great stuff you won't find at the drive-through. Whole grains, rich in B vitamins, help our bodies use energy from foods and keep nervous and digestive systems going. The carbohydrates in grains and fruit provide quick energy for a morning workout. Protein—nuts, eggs, yogurt, cheese—repair and maintain muscles.

Healthful, plant-based fats from nuts and oil, and low-fat dairy products keep nervous systems going and speed absorption of essential vitamins A, D, E, and K. They also keep us satisfied. (Remember when you had that fat-free puffed rice and skim milk for breakfast? Your stomach was probably growling by midmorning.)

Antioxidants and other phytochemicals in fruits and vegetables—berries, apricots, broccoli, carrots—contribute to cancer prevention, improved brain function, lower risk of heart disease, and even slower aging. Fiber and vitamins A and C come from fruits and vegetables, too.

Think of each morning as a clean slate for your body. Make the first item on that slate one of these breakfasts, and you'll be ready with the power to go wherever your day demands.