"What's for breakfast? The manner in which you address this age-old question can either make or break your morning.  For example, a doughnut with your morning cup of coffee may give you a quick charge out of the gate. This is due, in part, to the caffeine in the coffee as well as the sugar and simple carbohydrates in the doughnut. But if you consume this breakfast in the early morning, you may experience a “crash�?just a few hours later, in which you feel hungry, tired, anxious, and irritable.

Fortunately, there are many other breakfast options available—ones which will not only keep your energy levels up but which are much better for you. The three key words here are protein, whole grains, and healthy fats. But why this particular trio? It’s because the body burns off these kinds of foods more slowly—think of a time-release cold medicine tablet versus a fast-acting dose of ibuprofen. Eating a breakfast that includes a healthy balance of protein, whole grains, and healthy fat can help stave off the mid-morning munchies. What’s more, eating whole grains can help lower the risk heart disease, according to the Whole Grains Council.

Here are some quick and easy breakfast ideas that can help stave off the mid-morning munchies.  Be sure to keep your portion size appropriate for your caloric needs, and don’t forget to drink plenty of water.

�?nbsp;   Low-fat yogurt, sliced banana, whole-grain granola, and walnuts

�?nbsp;   Omelet (made with Omega-3 enriched eggs) with a side of whole wheat toast

�?nbsp;   Non-fat cottage cheese, a sprinkling of whole grain cereal, blueberries, and sliced almonds

�?nbsp;   Cooked oats or oatmeal topped with a spoon of jam and chopped cashews

�?nbsp;   Whole grain cereal topped with low-fat milk and a handful of peanuts

�?nbsp;   Whole grain English muffin or bagel with low-fat cream cheese and chopped Brazil nuts

Barbara C. Bourassa is a freelance writer and editor based in North Andover, Massachusetts.