Remember being told as a kid “eat a good breakfast or you won’t do well in school? Turns out, that’s true.

Our brains actually use glycogen as fuel, and studies show that people who eat breakfast are more productive at work and school. Research also shows folks who eat breakfast get more vitamins A, C and E, folic acid, calcium, iron and fiber than those who don’t. Eating breakfast is great for those trying to lose weight too, because they’re less prone to overeat at other meals or on snacks later in the day.

Some folks don’t care for traditional breakfast cuisine and that’s okay. Fruit, nuts, rice cakes, fresh cheese, smoothies, even olives and baked potatoes can be salubrious additions to your first daily meal. You’d be amazed at how satisfying a cold piece of salmon or other fish is, left over from dinner the night before. I’m often asked about the healthfulness of the time-honored breakfast entrée, eggs.

Much of the egg’s once tarnished reputation had to do with its yolk, a concentrated source of cholesterol. But we now know that three eggs a week are fine for almost everyone (except those with very high blood cholesterol levels), those who aren’t sensitive to dietary cholesterol and those with no egg allergy. In fact for most of us, eggs can truly be a super food. Egg yolks contain an impressive array of essential vitamins and minerals, particularly vitamins A, B-complex, D, E and K and iron. Egg whites (albumin) contain almost no fat or carbohydrate and are a great source of high-quality protein. Some eggs can actually improve heart health.

So, whether traditional or imaginative, come up with a breakfast plan that works for you.

Diet or exercise question?  Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and master personal trainer for 26 years.

He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girl’s gymnastic team, and the Converse college equestrian team. He has been a water safety consultant to the United States Marine Corps., lead trainer to L.H. Fields modeling agency and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.