Just about everyone has heard that eating a nourishing breakfast is the best way to start the day. Why? For one, your body has fasted overnight, and you need to refuel yourself. You also need an energy boost—not just a cup of hot coffee—to kick-start your metabolism and fully wake up. As an added incentive, a nutrient-packed breakfast—which doesn’t need to be a buffet-style binge—sharpens your wits. After all, your brain needs energy, too.

Research suggests that people who eat well in the morning are less likely to overeat later in the day, a big bonus for calorie counters, who might be more inclined to skip breakfasts as one way to diet. Healthful breakfasts may also help you reach your daily levels of needed proteins, vitamins, and minerals while at the same time keep cholesterol levels down. Just make it simple and keep it fresh.

And good breakfasts are not just prescriptions for adult health: the American Dietetic Association notes that youngsters need to start the day off with a good meal—that way they can reason better at school and exercise more actively at play. All in all, then, eating a satisfying breakfast is a win-win game for everyone.