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Getting A Healthy Breakfast to Start Your Day



We all know that breakfast is the most important meal of the day as it provides us with fuel to start our day. By the time you wake up in the morning, your body has been starved for several hours. Skipping breakfast will lead you to reach for any available food when you crash a few hours later, and you are likely to eat unhealthy foods during this time. This will cause you to gain more weight. Breakfast also helps you think quickly and be more alert in the morning.

Healthy Breakfast Components

Ideally, breakfast should include at least three of the four food groups and have a total of 350 to 500 calories. Too little calories will cause you to get hungry before lunch, and too much may cause you to gain weight. Prepare your breakfast with a healthy mix of complex carbohydrates, protein, fat, and fruit.

Complex Carbohydrates for Energy

Your brain needs glucose for energy, especially in the morning. The best source of glucose is complex carbohydrates such as whole grains, fruits, and vegetables. With a healthy supply of fuel for the brain, you can perform mental tasks like remembering, concentrating, decision making, and learning. Without enough carbohydrates, your blood sugar can drop, which can cause headaches.

Healthy Breakfast Options

Eating a healthy breakfast can help you meet your recommended daily allowance for nutrients. Some healthy options include yogurt with fruit and nuts, a bowl of cereal; oatmeal; banana with almond or peanut butter; and vegetable omelet.

Breakfast Foods to Avoid

Although any breakfast may be better than eating no breakfast at all, there are still some foods you should limit to stay healthy. Donuts and pastries will raise your blood sugar and may give you a burst of energy but will soon wear off and leave you hungry and sluggish. Frozen breakfast sandwiches may be a quick fix, but most of them are loaded with saturated fat and sodium. Most Americans love bacon and sausage, but these are also high in saturated fat, which can slow your blood circulation down.


If you are always in a rush in the morning and your workplace doesn’t have micro market vending by Aramark on-site, preparing your breakfast the night before is a good idea to make sure you don’t skip it.

Eating leftovers from dinner can save you preparation time. You can also grab instant breakfast meals when you don’t have time to sit and eat at the table before going out the door. If you have to eat fast food, choose breakfast meals that are within the recommended calorie and nutrition requirements.