Tips on What to Eat during Breakfast

As professionals, we often neglect eating for breakfast, the most important meal of the day. Sometimes, we are so late for work that we skip it or other times, if we are scheduled at night-shifts, we just skip eating in the morning. But then again, health experts say that it is important not to skip breakfast and even suggested that we should eat nutritious foods during breakfast.

Now it is important to know what are the core components of a health meal consist of. As experts say, every meal should have a certain amount of protein, carbohydrate and fats.

The protein helps you stay alert during the day, so you feel energized, and helps you avoid the crash that often come with pastries, and coffee.

The carbohydrate provides you a level of stored energy that is slowly release hours later, gives stamina and helps curb your hunger pangs.

Healthy fats gives you the necessary energy needed to go about your day.
Harvard_food_pyramidHere are the suggested breakfast meal within the categories of protein, carbohydrates, and fats.

Protein and Fats

Protein Shake or Smoothie– Shakes are quick and can often act as a full meal replacement. These items are very accessible where you can get at the local grocery store and come ready to drink. However, it is advisable for you to check the nutrition label for the calorie count, and sugar count.

Eggs – are a very good source of protein. Although often been linked to increase in cholesterol levels but you can purchase eggs beaters from the grocery store, which is a much healthier choice if you are concerned about cholesterol level as well as excess fats. You can always boil a couple of eggs the night before and grab and go in the morning if you are very concerned about not being late in the morning.

Peanut Butter-While peanut butter is high in good fats, it provides you with some good amount of protein in a tablespoon. If you must have bread and you are running out the door, you may just consider spreading some peanut butter on it to satisfy your morning protein and fat needs.


Fruits– The most recommended food in our diet. It never fails to go with some fruits for your carb needs every morning. You may mix them up to add variety to your morning breakfast. Fruits to consider may include : grapes, apples, melons, oranges, bananas, among others.

Vegetables– Now, if you are going to make some eggs for breakfast, what better way to get your carbohydrate in then is mixing in some vegetables. You may consider adding some tomatoes, spinach, carrots or broccoli to your eggs the next time you make an omelet.

Dairy– Plain yogurt and cottage cheese provide a great source of not only protein but also have carbohydrates acting as a two for one. Consider eating plain non-fat yogurts. They will provide up to 16 grams of protein with a good amount of carbohydrate.

Cereal– Not the sugary kid’s cereal but focus on whole grains, and granola types. You can mix it with your yogurt, or you may put some in a container and snack on while walking on your way to work or while in the car.