Build A Better Breakfast

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We all know that breakfast is the most important meal of the day.  But, what most people don’t know is why and what type of foods are best for breakfast.  While eating breakfast everyday is important, eating the wrong foods can be just as or even more harmful than not eating anything at all.

Why is breakfast so important?

Think about it – when you wake up in the morning you most likely have gone at least 7 – 8 hours without any food.  While it may not seem like a long time, especially for those that claim, “I’m just not hungry in the morning,” your body is starving!  Imagine going your entire 8 hour workday without eating.  By 5 pm – you would be ravenous.  The same holds true when you wake up – your body is craving vitamins, nutrients and minerals in order to operate at its highest capacity.  In addition, studies have shown that people who eat breakfast weigh less than those who do not.  Breakfast eaters are also able to focus and concentrate more on the day’s tasks.

What should I eat for breakfast?

When you wake up, your body is craving fuel.  The best way to feed your body first thing in the morning is pretty similar to how you should feed it at every meal – a mixture of whole grains, protein and fiber.  Whole grains will restore your depleted glycogen supplies, protein will help with muscle repair from yesterday’s workout and fiber will not only keep you full, but also help lower cholesterol.

That being said, you should aim for a breakfast of 500 calories or less.  One of the best breakfasts is an egg sandwich on whole grain toast such as this one: Overeasy Egg and Bacon Sandwich. 


If you are not an egg person, that’s okay.  Smoothies are another great way to kick-start your metabolism.  Use this formula to create the perfect morning smoothie:

  • 1 scoop of whey protein powder
  • 1 cup of berries (strawberries, blueberries, blackberries, raspberries, etc.  Can be a combination or all of one)
  • 1/2 cup ice
  • 1 cup liquid (unsweetened almond milk or water)
  • Blend all ingredients in a blender.


The Bottom Line

Study after study has shown that breakfast is really important to overall health.  Whatever you eat, make sure it has a good mixture of whole grains, protein and fiber.  And you don’t need to go crazy.  10 – 20 grams of protein, combined with 5 – 10 grams of fiber and some whole grains is perfect.  However you manage it, make sure breakfast is a regular part of your morning routine.

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