A lot of people refer to breakfast as the most important meal of the day. If you need some help, then here are some tips for how to build a better breakfast!
Start with protein. Whether you exercise frequently or not, protein is a very important part of any healthy diet. Eggs, yogurt and cottage cheese, and occasionally a protein powder/shake/smoothie.
Pair protein with a complex carb. Complex carbs take the body longer to break down to use as energy so they keep you full longer than simple carbs. Donuts, pastries, white bread, etc are simple carbs while whole wheat bread and oatmeal are complex carbs. If you are making eggs for breakfast, then a good pairing would include whole wheat bread, a whole wheat English muffin or a whole wheat bagel.
Add a little healthy fat to the plate. Fats have more calories per gram than protein or carbs, but if you choose the right fats then they can help keep you satisfied until your next meal. Eggs, avocado, nuts, nut butters etc are the healthy fats.
Keep portions in check. Don’t skimp on breakfast, because you’ll continue to be hungry throughout the rest of the day. However, if you get too crazy adding a million ingredients to your breakfast then you could end up over-eating calorie wise in the morning.