It’s been said that a journey of a thousand miles begins with the first step. Your morning meal is the most important nutrient boost of your day, and helps keep you energized and focused for all that follows. Follow these guidelines for a healthy start:

• Protein: Even the healthiest carbs may digest too rapidly, leaving you hungry again by 10 AM. Add protein to help moderate the energy surge so you feel fuller longer. Go with peanut or sunflower seed butter instead of jam on your toast. Serve scrambled eggs next to your fruit cup. Or create a parfait of yogurt, berries, whole grain cereal, and almonds. Try Greek yogurt for extra protein and staying power.

• Preparation: While skipping breakfast may help you get out the door on time, it could cost you productivity in the long run. Save yourself the slump and set your alarm a few minutes earlier. Or have ready-made items on standby for those rushed mornings: Hard-boil eggs the night before or cut up fruit ahead of time, then toss in your dry cereal or serve with yogurt.

• Pioneering: Nobody said breakfast had to be only breakfast foods. Think outside the cereal box — enjoy last night’s leftovers or a lunchtime dish; just keep the meal well rounded.