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While sleeping last night, your food fuel meter wound down and you get up ragingly hungry. That hunger is your body’s way of alerting you that it is morning and time to refuel. So make time for breakfast. Breakfasts have been proven to be the most important meal you can eat each day. Lack of it can cause you and your children loss of attention and could be dangerous in some job situations.

From the “breakfast of champions” (a popular cold cereal in America) to KimChee (a fermented cabbage made in Korea), breakfasts around the world can feature a wide variety of food items. Taking into consideration what is grown in a country and its availability to the folks, compare the simple breakfast of boiled eggs, olives, cheeses and fava beans in the Middle East to an American full morning meal of bacon or sausage, fried eggs, hashed brown potatoes, toast or biscuits with butter, jam or jelly and coffee or tea.

The verdict has been in for a long time: eating each morning is important for regulating mood, weight management and overall good health. Coming up with breakfasts to inspire you and your brood to eat each day can be a challenge, but there are lots of ways to keep that first meal interesting. Consider food groups then play around with traditional ideas.