Food works the opposite way to teeth. We brush our teeth at night for health, in the morning for beauty. With food, breakfast affects our mood throughout the day, while dinner is for beauty—dinner makes you gain weight, breakfast doesn't. Of course, you shouldn't eat just anything for breakfast (read about the 5 forbidden things you shouldn't eat for breakfast). Carbohydrates will give you energy, a lot of energy, but in half an hour, you won't have it anymore, you'll be hungrier than before, thirsty, nervous... Goodbye, whole day! Fats, on the other hand, dissolve more slowly, release energy more gradually, and the effect of a good breakfast can last up to 5 hours. So, the choice is clear: LCHF (low carbohydrates, more fats, and proteins instead).

Smoothie
Although it's better for your teeth, digestion, and mental health if you eat a glass of strawberries one by one, a smoothie is also good. Especially if you use half a cup of fruit and half a cup of vegetables. Cucumbers or spinach give the drink an interesting color, and you can improve the taste with a spoonful of cocoa powder. Let this be your only sweetener.

Oatmeal
For many, oatmeal is a mandatory morning food, but you can make your own, healthier version, and know exactly what you're eating. Take a quarter cup of oat bran and cook it in almond milk (you can also use coconut milk, just avoid cow's milk, especially if it's not homemade, but it won't be a cardinal sin if you use it anyway). Stir in an egg white, which will weaken the carbohydrates and enrich the dish with proteins. Once everything has cooled down, add pieces of vegetables, fruits, but not chocolate chips or M&M candies. Homemade "oatmeal" yes, store-bought no (again, read about the 5 forbidden things you shouldn't eat for breakfast).

Eggs
Eggs are an excellent breakfast food if you don't add sausages, bacon, and other meat additives. Instead, increase the amount of vegetables or cheese. Have you ever tried adding egg whites to your smoothie? It fits! It's colorless and tasteless and extremely rich in proteins. Eggs are highly recommended, but overdoing it is not good either.

Vegetables
Vegetables are recommended in smoothies, eggs, oatmeal, and of course as a standalone dish. Bell peppers, carrots, cucumbers, asparagus, even a simple salad leaf have a lot of fiber, help lower blood sugar, regulate insulin, and prevent weight gain... It may sound unusual, but instead of an apple with a lot of sugar, take a carrot on the go (it's similarly sweet, but even healthier).

Coffee, tea
Coffee shouldn't be on the list of healthy foods, but a regular cup improves insulin levels in the blood and most importantly, calms you down. We must understand that not everything is just about physical fitness, but also mental. So, in the morning, peacefully drink a cup of coffee or tea—the emphasis on "peacefully." 70% of the energy you consume for breakfast is used by the brain.