3. The Zapper: Your Breakfast

The Reason: This meal can make or break your energy reserve for the rest of the day. If it’s way too large (like Sunday brunch status) you’ll be left feeling sluggish, and if you forget to eat it in the first place, your metabolism will never get that wake-up call.

“People who eat a balanced breakfast have more energy, perform better at school and at work, and sleep better at night, which means they wake up the next day more energized,” says Elizabeth Somer, M.A., R.D., author of “Eat Your Way to Happiness.” But Somer isn’t talking doughnuts and coffee.

The Fatigue Fighter: For a winning breakfast to fuel your energy, follow Somer’s 1, 2, 3 rule. The breakfast must have:

1) whole grains, which provide high-quality carbs for the brain during the morning hours,
2) a little protein to keep you satiated and maintain your blood sugar level throughout the morning, and
3) one or two colorful fruits and vegetables.

Try a bowl of whole-grain cereal with low-fat milk and a handful of berries on top with a side of sliced watermelon, or make a smoothie with fruit, soymilk and wheat germ.
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