Our Simple Guide to Getting Breakfast Right

Our Simple Guide to Getting Breakfast Right

Getting breakfast right is a real delicate balance. You must consume just the right amount of food to keep you energized for the day. Too much will have you feeling bloated and too little might make you feel like you're running on empty by noon.

Also, consuming the right foods is very essential to giving you the proper sources of energy. Your body needs certain nutritious foods to keep you running at the highest rate of efficiency day in and day out.

There is a lot of false information out there in regards to what the 'best' breakfast routine is. We would like to set the record straight by offering 5 common mistakes people make when planning breakfast as well as 5 healthy habits to replace them with.

5 Common Mistakes People Make for Breakfast:

1. Skipping Breakfast Altogether: You've probably been told somewhere along the line that skipping breakfast could help you lose weight. MYTH. This is both a common and dangerous routine that we see on a daily basis. Skipping breakfast will leave you with very little energy, focus, strength and stability to get you through the day. Also, you're more prone to snacking and eating unhealthy later in the day when you skip breakfast.

According to the National Weight Loss Registry, 78% of people who lost weight and kept it off for at least 5 years ate breakfast every day. These folks also maintained a low-calorie and low-fat diet, plus got plenty of exercise. [1]

2. Opting for Unhealthy Spreads: A great majority of Americans have traditionally enjoyed spreads such as cream cheese, butter, syrup and jelly with their breakfasts. These products are typically more prone to adding high sodium, sugar and trans fats to your breakfast routine. Especially the brands that include artificial flavorings like high fructose corn syrup. Keep the unhealthy spreads to a minimum.

3. Grabbing Breakfast On the Go: We recommend giving yourself enough time in the day to properly eat your breakfast and digest properly. Eating on the go usually forces you to grab unhealthy options in a pinch, or eat too quickly. Eating too quickly can really upset your digestive process if done too frequently.

4. Eating Certain Cereals: Most cereals that are available in supermarkets are high in sugar and artificial flavorings. Add whole milk to the mix and you're looking at a breakfast that is dangerously high in sugar. This can spike your sugar levels and lead you to crash sooner then you would like. We recommend cereals that are high in fiber, lower in sugar, in tandem with skim milk or alternative milk sources (rice, almond, coconut). Some cereals can provide you with a premium source of fiber. Fiber will help you feel more full throughout the day and is a dominant weight loss force. Click here for a list of health-boosting fiber foods.

5. Eating Pastries for Breakfast: It can be very tempting to walk into a bakery looking for coffee and coming out with muffins, cinnamon buns or doughnuts. These foods are likely to spike your blood sugar, lead to an early morning crash, followed by an afternoon snack craving. We do realize that every once in a while (particularly on weekends) it is good to have a treat. Our Sugar-Free Cinnamon Roll Recipe is the healthiest alternative to your morning pastry.

5 Healthy Breakfast Eating Habits:

1. Start the day with a tall glass of water: This is a great habit that tends to go overlooked. A glass of water early in the morning will help keep you hydrated for the rest of the day and detox your digestive track before you start your day. Staying hydrated is essential for flushing toxins and managing your weight.

2. Stick with Produce and Protein: The real way to get the fuel that you need for the day while simultaneously shedding some weight is choosing healthy meat and produce for breakfast.

We recommend varying your fruits and vegetables by choosing ones of different colors. Different color fruits and veggies contain a host of different nutrients for weight loss and fuel. We suggest having foods like grapefruit, banana, mango, tomato kale and spinach. Finding the right recipe and juicing your fruits and vegetables makes things easier and enhances taste.

The best form of protein is white meat and healthy fats. We suggest organic turkey sausage and turkey bacon for good taste in the morning. Also, healthy nut butters are a great alternative to syrup or butter. Peanut butter, cashew butter, almond butter and sunflower butter all taste amazing on whole grain toast and pack plenty of healthy nutrients.  [3]

3. Always Include Eggs: This goes hand in hand with number 2 and including protein in your breakfast. Eggs include protein and healthy fats, which makes them heart friendly. They have also been shown to help with cholesterol management. Eggs have also been directly linked to weight loss. The protein in eggs can leave you feeling more full for longer and can help regulate your mid day cravings. We recommend substituting eggs in place of all carbs for energy with breakfast.

4. Include Healthy Fats: Healthy fats such as avocado and olive oil are great to add to any breakfast regiment. Healthy fats are notorious for helping you stave off excessive cravings and boosts your metabolism. Avocados make a great addition to any breakfast wrap or omelette.

In a German study, dieters were given yogurt with olive oil added in as a supplement to their normal diet. Even though this fat-plus-protein yogurt was added as extra calories, the dieters did not gain weight or body fat and they had more feelings of fullness than those who ate the yogurt without the oil. This proves the findings of healthy fats and their correlation with aiding in weight loss. [4]

Click here for more info on healthy fats and the heavily founded Mediterranean Diet

5. Opt for a Superfood Smoothie: While we are big proponents of carefully prepared meals that include all of the aforementioned food groups, we are also aware that it is not always possible to achieve.

Time is of the essence in the morning and sometimes you are in a pinch for something good to eat. We recommend juicing vegetables and fruits in a juicer or mixing with ice in a blender for a smoothie. 

Our favorite green smoothie recommendation includes spinach, kale, mango, pineapple, banana, and fresh ginger. It's the perfect combination of fruits and veggies and is naturally sweet. Tastes best when blended until smooth.

Coffee, good or bad?

This has been an age old debate when it comes to the proper breakfast. Is coffee a viable option for energy at breakfast?

We believe that you shouldn't have to give up your morning coffee in order to be healthy. The caffeine in coffee can actually support brain functioning, increase your energy and boost your metabolism.

Coffee in its purest form, when black (even better when organic) can give you all of these benefits. What you add to your coffee can be the difference of whether or not it is healthy.

Healthy Options: Stevia, almond milk, coconut milk, rice milk, fat-free skim milk, lactose free milk, cinnamon.

Unhealthy Options: Sugar, whole milk, whipped cream, caramel, chocolate syrup, creamers. [2]

Correlation Between Healthy Breakfast and Weight Loss:

Studies show that the perfect breakfast will leaving you feeling satiated longer and less likely to snack out of desperation.

It is also will make you less likely to pick unhealthy options for lunch and dinner. Skipping breakfast altogether sets you up for failure. If you don't consciously make the decision to chose healthy foods for breakfast your will power will remain vulnerable for the rest of the day.

Expert Opinions:

Breakfast jump-starts your metabolism, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School. "When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight."

Barbara J. Rolls, PhD, the Guthrie Chair in Nutrition at Pennsylvania State University in Pittsburgh and author of The Volumetrics Weight Control Plan has confirmed that fruits, vegetables, and whole grains are essential for breakfast because they fill you up.

She explains the importance of eating foods that have a "low energy density." Low energy density foods typically contain more water and have less calories per food size. Therefore, you can eat more of these certain foods and become satisfied without packing on calories.

A good example of low energy density and fiber enriched foods are oatmeal, strawberries, walnuts, and low-fat yogurt.[5]

Bottom Line:

Unequivocally, experts recommend a diet that is enriched with healthy fats, high protein, high fiber, whole grains and vitamins to get you through the day.

If you could take some of our healthy habits into account and avoid some common mistakes, you should be on your way to creating the breakfast routine of a champion.

We will leave you with a final breakfast checklist that you can take a look at every morning for guidance during preparation.

Ultimate Breakfast Checklist:                                                                          

. Choose High Quality Sources of Fiber

.Opt for foods that are low in sugar

. Choose whole grain cereals and bread.

. Pick healthy spreads (ie nut butters)

. Don't forget fruits and vegetables

. Include Healthy Meats and Proteins

. Prepare your coffee with healthier add-ins.




1. Amidor, Toby. “ Breakfast: Myths vs. Facts.” Healhy Eats, Food Network, 2013, www.foodnetwork.com/healthyeats/2013/10/breakfast-myths-vs-facts.%20'.

2. Tse, Tiffany. “Breakfast Mistakes That Make You Fat.” Shape Magazine, Shape Magazine, 9 Dec. 2015, www.shape.com/healthy-eating/diet-tips/15-breakfast-mistakes-cause-weight-gain.

3. “14 Keys to a Healthy Diet.” @Berkeleywellness, www.berkeleywellness.com/healthy-eating/food/slideshow/14-keys-healthy-diet.

4. “5 Breakfast Habits That Melt Pounds.” The Leaf, 10 Oct. 2017, leaf.nutrisystem.com/5-breakfast-habits-that-melt-pounds/

5. Davis, Jeanie Lerche. “Lose Weight: Eat Breakfast.” WebMD, WebMD, www.webmd.com/diet/obesity/features/lose-weight-eat-breakfast#2.


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