The key to a healthy balanced breakfast is that there should be a combination of protein, good fats and complex carbs. Importantly this triple strategy ensures that there is a consistent beam of sugar and sustained silencing of hunger pang; a persistent source of nutrients that are necessary for the human body to function properly.

1. Protein: The Building Block

Protein is super vital for muscle repair and growth as well as blood sugar regulation. Eggs, Greek yogurt, oatmeal topped with nuts or seeds, lean meats — think bacon or turkey sausage, when eaten in moderation — or plant-based sources, like tofu, tempeh or legumes are all protein-rich breakfast options. Eggs aren’t just heavy in protein; they are also a source of choline, which is essential for your brain health.

2. Healthy Fats: Fuel for Energy

Healthy fats help absorb nutrients, provide a feeling of fullness and keeps cell functioning. And good options would include avocados, nuts and seeds and nut butters. Throw some slices of avocado on your toast, sprinkle a few almonds into your oatmeal, and you’ve just supercharged the nutritional profile of your morning. Olive oil may not be what you eat first thing in the morning, but you can use it in whatever you’ve got in the pot or dressing your morning salad.

3. Complex Carbohydrates

These burn longer with complex carbs (not refined sugars) through the AM hours. Instead, choose whole grains such as quinoa, brown rice and whole wheat bread or pasta that are higher in fiber, vitamins and minerals than refined grains. Natural sugars (via fruit), have more than just sugar to provide — vitamins, antioxidants and fiber. This last one via recommendation number two is not merely darned good eating; it is a workout in a bite — berries, apples and oranges.

4. Stay Hydrated

Also, make sure to drink water at breakfast. A glass of water upon waking will kick-start your metabolism and proper hydration. Herbal teas or, in moderation, a cup of coffee can be nice as well, though be careful of too much caffeine, which can lead to jitters or upended sleep patterns if consumed too late in the day.

Putting it all together, If you'd like, a good breakfast can actually be scrambled egg (add spinach and feta) on a piece of whole grain toast, topped with a handful of your favorite mixed berries and half of an avocado. Or a bowl of Greek yogurt topped with a little granola (low sugar if you can find it), chia seeds and sliced bananas. Or for vegetarian, what about this quinoa salad with chickpeas, cherry tomatoes, cucumber and lemon-tahini dressing. Just keep in mind that variety is key to making sure you're getting a wide range of nutrients. Especially considering, you can and should experiment with different ingredients and flavors to shake things up for breakfast. Concentration on a good breakfast sets the foundation of the day and boosts your energy. (Rolling up the sleeves) Wake up, morning, about to make it right!