Not all carbs for breakfast; some or all of it should be fat and protein. Pay attention to when you get hungry and adjust the serving size to ensure it’s not before you plan to eat next. Have a portable, nonperishable backup in case you run out of an ingredient or are in a hurry, since skipping a breakfast entirely is much worse than eating the wrong thing.
Try some different breakfast foods and pay attention to (or better, takes notes on) how you feel later in the day after having each. (Individual biochemistries vary). Pay special attention to headaches and mind fog, no matter how minor; these are almost always caused by diet somehow, though there are many mechanisms and finding the specific causes may require some experimentation.
Avoid sugar water, even if it’s fruit-themed or fruit-derived. Take a standard multivitamin/multimineral (very important, but it doesn’t matter which meal it’s with); pay no attention to whether other foods contain vitamins too. Take vitamin D unless you live close to the equator, spend lots of time outside, or confirm with a blood test that you don’t need it.
If you use caffeine, have a policy for when and how much, and be disciplined about it. Don’t get your caffeine and hydration from the same source (eg, only drinking caffeinated soda); that’ll make your intake unpredictable, which is bad. If you don’t know what the early stages of caffeine withdrawal feel like, induce it under controlled circumstances and pay attention, so you’ll know if you’ve messed up that way.
pay no attention to whether other foods contain vitamins too.
Do, however, pay attention to whether other foods contain micro-nutrients not rated as vitamins. Unless, of course, your multivitamin includes them. Obvious this is less, um, vital.
Not all carbs for breakfast; some or all of it should be fat and protein. Pay attention to when you get hungry and adjust the serving size to ensure it’s not before you plan to eat next. Have a portable, nonperishable backup in case you run out of an ingredient or are in a hurry, since skipping a breakfast entirely is much worse than eating the wrong thing.
Try some different breakfast foods and pay attention to (or better, takes notes on) how you feel later in the day after having each. (Individual biochemistries vary). Pay special attention to headaches and mind fog, no matter how minor; these are almost always caused by diet somehow, though there are many mechanisms and finding the specific causes may require some experimentation.
Avoid sugar water, even if it’s fruit-themed or fruit-derived. Take a standard multivitamin/multimineral (very important, but it doesn’t matter which meal it’s with); pay no attention to whether other foods contain vitamins too. Take vitamin D unless you live close to the equator, spend lots of time outside, or confirm with a blood test that you don’t need it.
If you use caffeine, have a policy for when and how much, and be disciplined about it. Don’t get your caffeine and hydration from the same source (eg, only drinking caffeinated soda); that’ll make your intake unpredictable, which is bad. If you don’t know what the early stages of caffeine withdrawal feel like, induce it under controlled circumstances and pay attention, so you’ll know if you’ve messed up that way.
Do, however, pay attention to whether other foods contain micro-nutrients not rated as vitamins. Unless, of course, your multivitamin includes them. Obvious this is less, um, vital.