An Easy Guide On Eating Breakfast

by Samira Adams - November 8, 2012

Why you should eat breakfast

The last thing anyone wants to do after silencing a squawking alarm clock is stagger their squinty-eyed self into the kitchen and piece together a healthy, balanced breakfast. Those are the times the milk accidentally gets put into the cupboard and the coffee gets poured onto the cereal. We all get that. But what really needs to be understood is that breakfast, which should be regarded as the most nutritious thing you can do for yourself each day, gets none of the credit it deserves.

You’ve heard that breakfast is the most important meal of the day, yada yada yada. It has gotten cliché by this point, and it is no longer taken seriously by the masses, but please understand that the fact is still valid. No matter how many times you hear it – breakfast is still the most important meal of the day.

Why you should eat breakfast:

1. For weight control.

After not eating anything since yesterday’s dinner, our metabolism needs a little kick. We are running on fumes at this point, and without the proper fuel, we won’t function well. As an added bonus, our energy levels also get a boost, helping us get through all of the morning hubbub with a smile.

2. For better nutrients.

Breakfast food has so many great options containing important nutrients that stick with you throughout the morning. In addition, eating before work will make you less likely to indulge in those tempting pastries at the office. Lunches on the go are too often the first meal of the day, and it generally consists of greasy, fast food. The fact is, we are more likely to order a reasonably healthy lunch if we’re not starving. This is like going to the grocery store on an empty stomach. You just shouldn’t.

3. For stable moods.

Hunger and prolonged periods of fasting can alter blood sugar levels causing (among other things) mood swings.  Starting your day off right will increase the likelihood that it will continue in the right direction, allowing you to make it to lunch without your stomach sounding like something out of a Halloween flick.

4. For higher concentration levels.

Have you ever found yourself staring blankly, unable to decipher the garbled mess of words on your computer screen?  Or worse, have you been in a meeting and your concentration was so poor, you couldn’t answer the question you were asked, because you didn’t even know what the question was? This is likely poor concentration due to not eating breakfast (Learning Info). Fuel your body with good, nutritious food, and it will reward you with lots of great things, working brains being one of them.

What to eat for breakfast and where to eat it:

In the car

We do not need to bring a sloshing bowl of cereal and milk into the car and try to eat while driving, so remain calm. There are plenty of alternatives that offer minimal spillage and maximum nutrition to get you through the morning. A few examples are hard-boiled eggs, fruit, cheese, nuts, granola or a mixture of these. These foods are less messy, healthier and easier to throw together than many traditional breakfasts.

At the table

If you happen to have the time to sit down in the morning, congratulations! You have a luxury that many people do not have. Even with just a few minutes, though, you can enjoy such things as hot oatmeal, fruit, or fortified cereal. These foods stick to your ribs longer, keeping you from becoming ravenously hungry before lunch.

What not to eat for breakfast:

Breakfast can be unhealthy too. We can’t just pop a toaster pastry in the toaster and run out the door thinking we’ve accomplished a healthy breakfast. Whether you’re in the car, at the office, at the table or if you are lucky enough to get breakfast in bed, avoid too many eggs, greasy bacon, pastries, doughnuts and sugary cereals. These may make you feel like you’ve eaten breakfast, but they are full of fat and sugar, which will not translate as a healthy breakfast when you’re trying to reap the benefits.

Remember that overdoing anything is never a good idea, even if it seems like a good food. Boiled eggs, for instance, can be great for you and easy to prepare and eat on the go. In fact, the American Heart Association recommends eating one egg per day (Lawrence). Just keep an eye on the fat and cholesterol content and put limits on the servings you eat.

How to make sure you eat breakfast every morning:

Plan ahead.

Planning ahead cannot be stressed enough. If you’re short on time, make a list of all the quick, healthy breakfast options you would enjoy over the week. Do your grocery shopping and stock up on the basics. Prepare them over the weekend or in the evenings. Maybe even prepare it along with your lunch, so you have two well-thought-out meals to take. Imagine how easy it would be if you could just grab and go in the morning.

Adding regular, healthy breakfasts to your life will benefit you in many ways. Slimming your figure, improving your mood and lifting your energy and metabolism are just a few rewards we get for eating a good, healthy breakfast.  Challenge yourself to do what you know is right and watch your energy levels, mood and overall sense of well-being are lifted.


Eating Breakfast Improves Concentration. Retrieved from

Lawrence, Star. Eggs: Dietary Friend or Foe.Retrieved from

Samira Adams Samira Adams is a freelance writer and health enthusiast who resides in San Diego County. She has earned her degree in communication studies with a writing emphasis. Among her other work, Samira has health and fitness articles in publications such as the San Diego Entertainer Magazine.
by Samira Adams