Create your perfect breakfast

I think the two most important things to consider in deciding how to design your breakfast are:

1. Make sure you're having some of each of the following:
protein (Ezekiel cereal or toast, eggs, lowfat or nonfat milk or other dairy products, or tofu are good choices),
complex carbohydrates (note the word complex! That means nothing made with sugar or white flour or any other refined grains),
fiber (whole grain, fruit, vegetable),
some healthy fat (as from nuts or eggs),
and some "water food" (juicy fruit or vegetable)
as well as some water (tea or coffee).

2. What kind of mood are you in? Are you feeling slow and want to pick yourself up? In that case, a good choice might be some eggs and a piece of fruit or steamed vegetables. Good beverage choices would be tea or coffee or even a nice glass of cool (not cold) water.
Are you feeling like you need to be soothed? Try some cooked Irish oatmeal or other whole grain hot cereal with fruit on top. Have some tea with cinnamon or other warm spices.
Are you already tranquil and balanced and want to stay that way? I'd have our usual breakfast cereal mix.
It's important to check in with your emotional state so that you can make any adjustments that are necessary. Your choice of breakfast music is also important for setting your speed for the morning. For some reason, when it's first thing in the morning, I only like instrumental music. Songs with words make me nervous in the morning. Go figure!

Some things that are a bad idea for every day are bagels (too densely packed with carbohydrates), muffins and pastries, fatty meats (sausage, bacon, etc.), butter, syrup, jams and jellies made with sugar, and cereals made with refined flour or sugar. I don't recommend imitation meats like soy sausage, etc., if they contain the ingredient Soy Protein Isolate. It's a too-refined ingredient that takes a good thing (soy) and turns it into an artificial food that's really not good for you. Plus, fake meats usually have way too much sodium. Toast is great as long as you are sure that the bread is of really good quality whole grains. My favorite is Ezekiel bread--it's such a great complete food. Put some almond or peanut butter (or sliced avocado with tomato!) on your toast instead of butter.

Another factor to consider is how much time you have in the morning to make and eat breakfast. This should never be an excuse to limit your nutrition because you can always prepare something the night before or get up 10 minutes earlier.