Eating a healthful morning meal can fuel your body and your brain.

Gail Frank's voice, soft and Southern, made its way through a sea of scientific data. I met her for breakfast at a cozy coffee shop, and while we consumed our eggs (hers an egg-white spinach omelet, mine two eggs over medium) we discussed what Frank considers a crisis of utmost importance: breakfast.

Frank, a professor of nutrition at California State University, Long Beach, and a registered dietitian, says breakfast is an issue for adults and children alike.

"Breakfast fuels us for the day. It is energy for the brain and gets you started," she said, using her fork to cut her huge omelet in half before she'd taken one bite, scooping it into a takeout container to eat later in the day.

"We need 130 grams of carbohydrates a day for normal function. If we don't refuel at breakfast and break the overnight fast, we challenge the body as the brain searches for fuel. Children recall better and go longer if they have breakfast. It's no different for adults."

She said it's a mistake for those hoping to lose or control weight to skip breakfast. Research confirms that people who eat breakfast are the most successful at weight control.

"Breakfast is the first opportunity to eat healthy, and it will be healthy if it is not excessive in calories, fat, sugar or salt," explained Frank, who oversees the nationally accredited dietetic internship program at the university.

"We need about 40 nutrients each day, as our body does not make these. These include protein (with specific amino acids), carbohydrate (starch and sugar), vitamins, minerals and water."

As for calories, she says one quarter of the day's calorie intake should be at breakfast. So if you are eating 2,000 calories per day, which is the average for a 10-year-old child; or 3,000 calories for an active teen; or 1,600 for a struggling, always-hungry food writer, you can do the math.

Frank thinks breakfast can be repackaged with appealing new twists. New approaches that can provide nutrient-rich food can include meals that can cook overnight in a slow cooker or be assembled for on-the-go consumption, in the car if need be.

Planning is crucial because so many people have so little time in the morning. Here are some suggestions:

Eat good ol' oatmeal: "Oatmeal is like a pizza but at breakfast - you can choose the toppings you like," she said. Nuts, fresh fruit, dried fruit or canned fruit - chunky applesauce or yogurt. Some might even like a dab of peanut butter and strawberry fruit spread. She says you can put out several toppings to create an "oatmeal bar" and let people choose their favorites.

Oatmeal is "nutrient-dense, especially from the standpoint of the B vitamins," she said. "It's loaded with fiber, both soluble and insoluble. And you can put the simple ingredients together in the slow cooker at night and wake up to hot oatmeal." (A recipe follows.)

"Even 10 years after the Food and Drug Administration allowed a health claim stating that oatmeal can lower total cholesterol without lowering the good HDL portion, there is no change in the current research findings. In fact, a 2007 study by Andon and Anderson reinforced that oats and oatmeal can also contribute to weight loss."

Portion control is important. For active adults, 1 to 1 1/2 cups cooked oatmeal; for a 10-year-old child, 3/4 cup. Or for a teenage boy, 2 cups.

Sugar substitutes: "Some avoid oatmeal because of their negative perception of sweeteners. You can use some fruit to sweeten it, or a little bit of sugar. But I am not opposed to sugar substitutes. Scientific data show that there is no risk. The negative rumors boil down to urban myths. Why put millions into research and not make use of it? I'd like to get rid of attacks on food that could be helpful."

O.J. and milk: According to Frank, orange juice and milk are two of the easiest items to serve and most nutrient-rich things you can have.

"Now we have a choice about orange juice. We can buy juice that has been fortified with omega-3 fatty acids or calcium, or get more fiber by buying juice with more pulp."

I asked if it was all right to augment orange juice with other juices - maybe a little pomegranate or cranberry? Occasionally, she replied. "You want children to develop a taste for good old orange juice.

"Looking at today's health conditions, we think low-fat and nonfat milk is best. With these products we're not reducing the nutrients, just the fat."

And speaking of fat, I used a dry piece of wheat toast to sop up the last smidgen of yolk on my plate, and asked her about eggs.

Yes on eggs: "Yes, they are incredible. In food science we compare everything to the egg. It has the highest biological value of anything on earth. Kids love French toast. And hard-cooked eggs can be made in advance and refrigerated up to four days; they can be part of a great portable breakfast. Scrambled eggs are fast and easy - and you can use just the egg whites or do two eggs and use just one yolk. And you can make them into a sandwich. The American Heart Association recommends four eggs per week."

That's four whole eggs per week. Eat as many egg whites as your little heart desires.

Breakfast a-go-go: "It's nice to sit down at the table and have breakfast, but for many families that isn't realistic," she said. "Portable breakfasts can begin (with preparation) at home, rather than the drive-through window.

"It could be an oatmeal bar with fruit, or a rice cracker with a small amount of peanut butter. Or put some nutrient-rich, low-sugar cereal in zipper-style bags.

"Plan, plan, plan. It doesn't have to be a difficult deal. The overall mission is to have breakfast, boost your potential and think better."

Here are some recipes for healthful breakfasts:

Place these ingredients in slow cooker overnight, and you'll have piping-hot, fruit-scented cereal in the morning.

Slow Cooker Overnight Cranberry Oatmeal

Yield: about 6 servings

1 cup old-fashioned rolled oats (oatmeal)

3/4 cup dried cranberries

1 cup chopped, apple

2 cups water

Pinch of salt

Procedure:

Place oatmeal, cranberries, apple, water and pinch of salt in slow cooker. Cover and set on low temperature setting; cook 8 to 9 hours. Stir before serving. Add milk to taste.

Nutritional information (per servings): Calories 150 (less than 3 percent from fat), protein 5 g, carbohydrates 29g, fat 1.5 g (saturated 0.1 g), cholesterol 0 mg, sodium 35 mg, fiber 4.8 g

Evelyn Tribole's Chocolate Chip Pancakes With Raspberry Sauce

Yield: about 12 pancakes, 1 1/2 cups sauce

Raspberry Sauce

1 (12-oz) bag frozen raspberries, do not thaw

1/3 to 1/2 cup sugar

1 teaspoon cornstarch

Pancakes

1/2 cup low-fat buttermilk

1 whole egg fortified with DHA (omega-3)

3 tablespoons flax meal; see cook's notes

1/3 cup Pamela's Pancake Baking & Pancake Mix; see cook's notes

1/4 cup mini-chocolate chips

For cooking: canola oil

Cook's notes: Local nutritionist Evelyn Tribole says flax meal is ground flax seeds. It is available at Trader Joe's, Whole Foods and some supermarkets. Pamela's Baking & Pancake Mix is available at Whole Foods, Mother's and online at pamelasproducts.com. Tribole uses about half of the sauce to top one batch of pancakes. Leftover sauce can be refrigerated well-sealed and used within 1 week.

Procedure:

To make sauce: In small saucepan combine raspberries, sugar and cornstarch. Cook and stir occasionally over medium heat until bubbly. Cover and remove from heat.

To make pancakes: In medium bowl whisk together buttermilk and egg. Add flax meal and pancake mix; stir until just moistened. Add chocolate chips.

Add 2 teaspoons canola oil to unheated griddle or large skillet. Heat on medium. For each pancake pour about 2 tablespoonfuls onto hot griddle. Cook until pancakes are bubbly and slightly dry around the edges. Use a spatula to turn and cook until golden brown. Serve pancakes with a generous helping of raspberry sauce.

Nutritional information (per serving using 2 teaspoons raspberry sauce): Calories 210 (15 percent from fat), protein 6 g, carbohydrates 40g, fat 3.5 g (saturated 1.0 g), cholesterol 45 mg, sodium 600 mg, fiber 2.1 g

Feel free to change the filling in this healthful omelet. You might like to put in some sautéed baby spinach and fat-free mozzarella cheese instead of the fat-free cheddar, or instead of chives use chopped fresh basil. Or try some diced roasted red peppers in the filling.

Cheese and Chive Omelet

Yield: 2 servings

4 egg whites

1 large egg

1 tablespoon chopped fresh chives

1 tablespoon water

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/2 teaspoon olive oil; divided use

1/2 cup shredded fat-free cheddar cheese; divided use

Procedure:

Beat egg whites, egg, chives, water, salt and pepper in medium bowl until frothy.

Heat 1/4 teaspoon oil in small nonstick skillet over medium-high heat. Add half of egg mixture and cook, lifting edges frequently with spatula to allow uncooked egg to run underneath, until eggs are just set, about 2 minutes. Sprinkle 1/4 cup cheddar over half of egg mixture. Loosen edges of omelet and fold over the unfilled portion of eggs to enclose filling. Reduce heat to low and cook until eggs are set and cheese begins to melt, about 1 minute longer. Slide omelet onto plate; keep warm. Repeat with remaining oil, egg mixture and cheese to make another omelet.

Nutritional information (per servings): Calories 149 (40 percent from fat), protein 30 g, carbohydrates 0.5g, fat 3.5 g (saturated 2.5 g), cholesterol 60 mg, sodium 172 mg, fiber 0.5 g

Source: "Weight Watchers All-Time Favorites" (Wiley, $29.95)

Scrambled Egg and Bacon Melt

Yield: 4 servings

2 large eggs

2 large egg whites

1/4 cup shredded fat-free cheddar cheese

1/4 teaspoon salt

1/8 teaspoon freshly ground pepper

4 slices Canadian bacon

1 tablespoon canola oil

1/2 green bell pepper, seeded, chopped

Procedure:

1. Whisk eggs, egg whites, cheddar, salt and pepper in medium bowl; set aside.

2. Cook Canadian bacon in medium nonstick skillet set over medium-high heat until lightly browned, about 2 minutes on each side. Transfer to plate; keep warm.

3.Heat oil in same skillet set over medium heat. Add bell pepper and cook, stirring, until softened, about 4 minutes. Add egg mixture. Spray skillet with nonstick spray. Add egg mixture and cook, stirring, until eggs are set and cheese melts, about 2 minutes.

4.Place 1 slice bacon and 1/4 of egg mixture on each of 4 plates and serve at once.

Nutritional information (per servings):Calories 240 (48 percent from fat), protein 13 g, carbohydrates 18g, fat 13 g (saturated 10 g), cholesterol 90 mg, sodium 541 mg, fiber 0.5 g

Source: "Weight Watchers All-Time Favorites" (Wiley, $29.95)

Orange-Date Bran Muffins

Yield: 12 muffins

1 cup unprocessed bran

1 1/4 cup orange juice

1/4 cup honey

1/4 cup molasses

3/4 cup unbleached all-purpose flour

3/4 cup whole wheat flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/2 cup unsweetened applesauce

2 egg whites

4 teaspoons grated orange peel (colored part only)

1/2 cup chopped dates

Procedure:

Preheat oven to 400 degrees. Lightly coat a 12-cup muffin pan with nonstick spray.

In large bowl, stir together bran, orange juice, honey and molasses. Set aside for about 5 minutes.

In medium bowl, stir flours, baking powder, baking soda and salt.

Stir applesauce, egg whites and orange peel into bran mixture. Add flour mixture and stir just until combined. Fold in dates.

Divide batter evenly among prepared muffin cups. Bake 18 to 20 minutes or until a wooden puck inserted in center of muffin comes out clean. Cool in pan on rack for 5 minutes. Invert onto rack and serve warm or at room temperature.

Nutritional information (per servings): Calories 144 (less than 3 percent from fat), protein 2.4 g, carbohydrates 30g, fat 1.2 g (saturated 1 g), cholesterol 15 mg, sodium 40 mg, fiber 2.1 g

Source: "More Healthy Homestyle Cooking" by Evelyn Tribole, R.D. (Rodale, $29.95)