To go the distance, you need the right breakfast. Take an honest look at your daybreak meal and discover how easily you can spruce it up for an energy boost that keeps you full long into the day:

• Make time. Plan ahead to start your day with a healthy meal. Try a breakfast sandwich along with some fruit — just use a whole wheat English muffin with turkey instead of bacon or sausage on white, and cook the egg in a pan sprayed with olive oil.

• Feast on fiber. Studies conclude that fiber is necessary for cardiovascular and digestive health, but few people get enough. Use breakfast as an opportunity: Prepare whole grain waffles or bran muffins in advance and freeze them for the week — they’ll reheat in a toaster oven in minutes. Have piping hot oatmeal waiting for you by putting it on low in a slow cooker while you sleep.

• Balance nutrients. Breakfast should combine whole grains, lean protein, and healthy fats to reap the total benefits. Instead of just toast, spread peanut butter on whole grain, wash it down with a small glass of 100% juice, and mix some yogurt or cottage cheese with berries, dried fruit, and almonds. Try salmon or tuna plus cheese and avocado on a whole wheat bagel with vegetable juice on the side. Or fill a whole grain tortilla with scrambled eggs, cheese, and sliced veggies.