YOUR typical morning may start with coffee and a bowl of fruit-topped oatmeal with almond milk. Healthy, right? Wrong. Well, sort of.

    Oatmeal and fruit contain fiber and some nutrients, but just like cereal, they quickly turn into blood sugar in our system. That’s why you feel great at 9 a.m., start to crash by 11 a.m., and find yourself hungry by noon.

    According to nutritionist Kelly LeVeque, the best way to start the day is to eat a little bit of protein and some fat. But only enough to help you feel full and keep your energy from one meal to the next.

    “Aiming for 20 grams of protein at each meal and a couple tablespoons of fat is a good baseline,” she says.

    If you’re not sure what kind of fat to look for, LeVeque points her clients to the healthy stuff you get from food like avocados, nut butters, egg yolks, coconut oil, and fish — like salmon and sardines. She adds, “All-star breakfasts include a veggie omelet with avocado or a chia and flax meal pudding with collagen.”

    You can also blend a tablespoon of coconut oil into coffee to help get your body going with healthy fat.(SD-Agencies)