Attention Black Friday shoppers: Are you ready for the busiest shopping day of the season?

Do you have your list? Comfortable shoes? Cash and/or credit cards?

What about breakfast? Yes, breakfast. It’s the most important meal of the day – even when digested at 2 in the morning.

“Basically, any food will give you energy,” says Kym Wroble, a registered dietician with the Waterfront Hy-Vee in Iowa City. “The key to keeping that energy is combining ‘good’ carbohydrates — whole grains, fruits, vegetables — with lean protein and/or fat. The combination of those food groups helps keep you feeling full throughout the morning.”

That means if you want to be able to shop — not drop — forgo grabbing the last piece of pumpkin pie as you run out the door and choose something healthier instead.

“Choosing foods from two or more food groups will give you more staying power,” says Vera Stokes, an Iowa State University Extension nutrition and health program specialist.

Drinking 4 ounces of coffee every hour or so will keep you awake, but not jittery. (The Gazette)

True, you can get a jolt of energy from coffee, but that quick buzz doesn’t have the same long-term effect as a balanced breakfast.

“There is nothing wrong with caffeine when used in moderation,” Wroble says.

The average cup of coffee has around 80 to 100 milligrams of caffeine. Intakes that stay around 200 to 300 milligrams are considered a safe, moderate amount.

“Research has shown that small ‘bits’ of caffeine stretched throughout the morning will keep you more alert and energized than one big shot at once,” Wroble says.

In other words, drinking 4 ounces of coffee every hour or so will keep you awake, but not jittery.

Not that coffee is your only option when it comes to liquids. Bottled water should be part of your shopping routine, too.

“We wake up dehydrated,” Wroble says. “Without enough liquid in our bodies, our blood gets ‘thick’ and cannot efficiently carry oxygen throughout our bodies. Our brains need oxygen, hence that ‘foggy brain’ feeling most of us get in the morning.”

So now that you know you need to be good to your body in order for your body to be good to you, what healthy foods can you grab on the go?

Lauren Chattman and her daughter, Eve Bishop, 11, prepare a peanut butter, honey and bananas on white whole wheat bread (J. Conrad Williams Jr./Newsday/MCT)

Stokes’ favorite “go-to” breakfast is peanut butter and sliced bananas on whole-grain toast. Peanut butter and bananas in a tortilla works in a pinch, too.

The combination of several food groups is the key, Wroble says. People who complain that a carton of yogurt doesn’t keep them satisfied feel differently after they make that carton of yogurt a parfait with fresh fruit, nuts and high fiber cereal.

Here are some other grab-and-go breakfast suggestions:

• One hard boil egg, whole grain toast and a small piece of fruit to round out the meal.
• A homemade smoothie made with yogurt and fruit.
• A tortilla shell wrapped with scrambled egg, cheese, spinach, ham. (This can be frozen or prepare the night before and microwaved on reduce power in the morning.)
• Instead of cooking steel cut oatmeal on the stovetop, put it into your crockpot and cook on low, overnight, for an extremely filling, nutritious breakfast. Add fresh fruit, nuts and a drizzle of honey, if desired.
• Breakfast doesn’t have to mean breakfast food. Use those Thanksgiving leftovers the right way and make a turkey wrap using a whole grain tortilla, lettuce and tomatoes.

You can’t go wrong with bringing a piece of fruit with you to munch on while you’re shopping.

“Those lines are going to be long,” Stokes says. “You might as well eat a banana.”

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Recipes:

Micro McMuffin

Microwave 1 whole egg plus 2 egg whites for 1 to 2 minutes (covered, stirring every 30 seconds to prevent overcooking whites).

Top with 1 slice Sargento Reduced-Fat cheese plus 2 slices DiLusso Reduced-Sodium ham.

Sandwich between 2 slices whole grain bread.

Source: Kym Wroble, a registered dietician with the Waterfront Hy-Vee in Iowa City

Savory “Baked” Apple

Wash, core and chop an apple into ½-inch pieces Put it into a microwave-safe bowl, add 2 teaspoons water, cover and microwave for 30 seconds.

Carefully remove plastic wrap, sprinkle with 2-3 tablespoons sharp cheddar cheese and ¼ cup chopped lower-sodium deli ham. Cover and microwave again for 30-40 seconds.

Top with chopped nuts, if desired.

Source: Kym Wroble, a registered dietician with the Waterfront Hy-Vee in Iowa City

Peanut Butter–Banana Smoothie

In a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plain Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 teaspoon maple syrup and a pinch of nutmeg until smooth.

Source: www.self.com