For higher nutrients intake such as Vitamin B Complex for metabolism and providing energy, more  fibre for your gut health and iron for hemoglobin to carry oxygen in your blood.

Important for energy production, cell repair, and keeps you full longer to avoid overeating.

Cheese, milk, and yoghurt for more protein and calcium intake which good for your bone, nerve and muscle health.

Don’t forget get the fibre, vitamins and minerals from vary types of vegetables to start your day. Vegetable juice or puree is a good choice.

Include a portion of fruits or juice for higher vitamins, minerals & antioxidants to boost your immune system.

Limit to 1-2 teaspoon of raw sugar to your hot beverage

Control the intake of processed meat that cured, salted or smoked which containing carcinogen that may increase the risk of developing cancer.

Include the healthier fats and oils from avocado, olive, coconut, nuts and seeds for mono & poly-unsaturated fat to minimize the risk of chronic diseases.