Well, not cereal.
Unfortunately most people think that a glass of orange juice and a bowl of Cheerios is healthy but this is far from it. If you want stable energy all day then you need to consume a breakfast higher in fat and lower in carbohydrates. The amount of carbohydrates should vary depending on the individuals tolerance. Also a healthy breakfast should consists of real food that isn’t processed.
Fats give you consistent energy were as carbs send you on an energy roller coaster ride all day. The dawn phenomenon adds to the problem by making your breakfast the only meal that produced a higher rise in insulin than any other meal of the day. Meaning any carbohydrate you consume will provide a larger peak and dip in insulin. This dip is where you get cravings, your mind starts to wonder and you lose productivity.
Bring on the fats. For breakfast I eat 3 eggs cooked in coconut oil, half an avocado (mashed with cilantro, lime, salt and pepper). half a green pepper and 2 slices of bacon from my local farm. I also supplement with 2 capsules of fish oil and 2 capsules of high vitamin cod liver oil. Other times I may have ground bison meat instead of eggs and bacon with raw cheese.
We’ve been marketed to that “fats are the enemy” for so long, no one bothered to look into the actual science. Today we know that fats are an important part of a healthy diet and it starts with your breakfast.