Breakfast is the most important meal of the day – and one of the best things you can eat for breakfast is oatmeal.

Packed with plenty of fiber, it helps with heart health, it helps with longevity – but there’s not much too it so you may find yourself hungrier faster shortly after eating. So, there’s something you can easily do to make it even better for you!

Just add some peanut butter – that’s it! It’s got protein, it’s got good fats, and it’ll help get you to lunch. That’s because it takes fats longer to digest, so you’ll feel fuller. And even though there are some natural proteins in the oats, it’s minimal – and you really want to try for 20 to 30 grams of protein per meal anyway – so a tablespoon or two of peanut butter will go a long way.

And while the recipe may call for water to mix the oatmeal, milk will also give you added fat and protein.

And if you’re not a peanut butter fan, try almond butter – or seeds, protein powder, yogurt – even bacon and a fried egg!

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Having a cup of coffee in the morning is something most of us do. Maybe even a coffee break at work, and even some after dinner. But unless you’re drinking decaf, just how much caffeine is too much for one day?

Well, for those with a healthy heart, both the American Heart Association and the U.S. Food and Drug Administration say three to four cups of coffee per day is the limit for most people. It’s between 300 and 400 milligrams of caffeine, which is the equivalent of four or five cans of soda, and nearly 15 cups of green tea.

That’s the limit over the course of 24 hours. Any more than that, keep an eye out for signs of too much caffeine consumption, including insomnia, heart palpitations, excessive sweating, nausea, and headaches.

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