You’ve heard all your life that breakfast is the most important meal of the day. I’m not prepared to either verify or deny that platitude, but I will say this: A sturdy breakfast will certainly help you set the tone for the rest of your day’s eating, and steer the midmorning snack away from doughnuts.

I’m a fan of savory breakfasts, as are the citizens of much of the world, so what turns me on is a bowl of beans and rice, or leftover soup from the night before, or even a dish of lightly sautéed vegetables. And if you think about it, much of what we consider the traditional American breakfast—eggs, bacon, sausage, toast, potatoes—is quite savory (and would serve as a fairly large supper). If you’re looking for strong, mostly salty (and undeniably satisfying) flavors at breakfast, try the frittata on Chapter 11, and don’t miss the list of Other Dishes in the Book You Can Eat for Breakfast or Brunch, Chapter 11.

If you prefer sweet breakfasts, there’s no reason you can’t be happy in the Food Matters framework. Have a smoothie or a big bowl of fruit salad, seasoned with lemon juice or mint, with maybe a spoonful or two of yogurt if you like. Or have a bowl of granola or cooked whole grains (you can cook a batch in advance and reheat a bit at a time each morning, in the microwave) with, if you like, a splash of milk or maple syrup and even a bit of butter.