Your morning java may give you a quick jolt to get you on your way, but there's only one reliable way for that get-up-and-go feeling to last all day: Take the time to have breakfast.

The morning meal is the one most often skipped, and that's a shame. By the time we wake up in the morning, our glucose stores are low, meaning we have no energy. We need food.

A doughnut will not suffice. What our bodies need in the morning is a meal that includes each of the three macronutrients: protein, good fats and complex carbohydrates.

Protein's role is to provide sustainable energy. It takes longer to digest than carbohydrates, so it will hold you over until lunchtime. Choose lean, low-fat and nutritious foods such as eggs (or egg whites for those watching their fat and cholesterol intake), peanut or almond butter, and low-fat or fat-free dairy.

Fats are equally important, as long as you stick to good fats and avoid not-so-good ones. Look for mono- and polyunsaturated fats; shun saturated or, worse, trans fats. Sprinkle chopped almonds or walnuts over low-fat yogurt or oatmeal. Use olive or canola oil in the pan when making eggs. Opt for low-fat milk and cheese.

Complex carbohydrates provide glucose, our body's main source of energy. Here's a useful nutrition fact: Glucose is the brain's sole source of energy. That's where you get your sharp attitude and quick wit. Also, our muscles lean on glucose for sustained energy. Good sources of complex carbs are whole-grain bread or waffles and high-fiber cereals.

Here are five powerhouse breakfast suggestions that include all macronutrients. They each take less than 10 minutes to prepare (so lack of time is no excuse) and are calorie controlled.

1. Whole-wheat toast (or any high-fiber bread) with a thin layer of peanut butter (it contains fat, so watch the heavy hand) and fruit.

2. Breakfast burrito made of two scrambled eggs (one whole, and one just the white) with two vegetables of your choice and 1 ounce of cheese, rolled up in a whole-wheat tortilla. Drizzle low sodium (or better yet homemade) salsa over the top.

3. Whole-grain crackers, with a thin layer of light cream cheese and smoked salmon. Team with a small bowl of mixed fruit or one whole fruit.

4. Toasted frozen whole-wheat waffles with fresh fruit.

5. Greek yogurt (which has a fraction of the sugar found in most other yogurts) with berries, chopped almonds and a high-fiber cereal of your choice.

Betsy Berthin is a registered dietitian based in Miami.