1. Include a source of protein: Protein helps you feel fuller for longer and provides sustained energy. Good options include eggs, Greek yogurt, cottage cheese, tofu, smoked salmon, or lean meats.
2. Include whole grains: Whole grains are a great source of fiber and provide complex carbohydrates for sustained energy. Opt for whole wheat bread, oatmeal, quinoa, or whole grain cereals.
3. Add fruits and vegetables: Fruits and vegetables provide essential vitamins, minerals, and antioxidants. They can be added to your breakfast through fresh fruit, smoothies, or by adding veggies to omelets or breakfast bowls.
4. Don't forget healthy fats: Healthy fats, such as avocados, nuts, seeds, and nut butter, are important for brain function and overall health. They can be added to your breakfast by spreading nut butter on whole grain toast or adding sliced avocado to your eggs.
5. Limit added sugars: Try to minimize added sugars in your breakfast. Sugary cereals, pastries, and sweetened beverages can cause energy crashes later in the day. Opt for natural sources of sweetness like fresh fruits.
As for recommended readings, there are several books and online resources that provide guidance on designing a healthy breakfast. Here are a few examples:
1. "The Breakfast Book: A Healthy Cookbook with Amazing Whole-Food Breakfast Recipes for Better Health and Easy Weight Loss" by Martha Stone
2. "The Healthy Breakfast Cookbook: Easy, Balanced Recipes for Busy Mornings" by Sarah Jane Parker
3. "The Healthy Start Breakfast Cookbook: 25 Easy-to-Make Recipes for Busy Mornings" by Elena Evans
4. Websites like Healthline, Cooking Light, and EatingWell offer numerous breakfast recipes and articles on healthy breakfast ideas.
Remember, individual dietary needs and preferences may vary, so it's important to adapt these recommendations to suit your specific requirements.
But for when its a Sunday morning i make myself to HARD boiled eggs, some bacon, avo on raai toast and dont forget the apple or orange juice to wash it all down!!