Ways to Build a Better Breakfast


Having breakfast is the best thing you can do for yourself in the morning—even if you’re tired. Eating early starts your metabolism, revs up your energy, and puts you on pace for a good day.

Studies show that kids do better in school – and also tend to be leaner – when they eat breakfast regularly. The best morning meals are a mix of whole grains, protein, and fruit.

Try these great breakfast ideas: healthy and quick, so you won’t miss out on too much of that delicious delicacy: sleep.


Easy and portable, yogurt comes in a variety of flavors and promises never to bore. Try a yogurt higher in protein, like Greek yogurt. Avoid adding extra fat and carbohydrates by choosing a light or fat-free yogurt with no added sugar.


Oatmeal is a reliable breakfast option for a time-starved young professional. It’s easy to make, and you can stir in protein-rich additions (like nuts) to keep you healthy. Or try adding low-carb vanilla protein powder, a delicious supplement that brings a touch of sweetness.

Egg whites

These delicious and healthy egg-parts will scramble in under five minutes, and pack plenty of protein. Plus, you can always mix in last night’s leftover vegetables for a well-balanced start to the day.

More Breakfast Tips

Grains – Low sugar, whole-grain cereal (If your kid protests, mix in a little sugary cereal), wholegrain toast (Look for breads with at least two grams of fiber per slice), Mini whole-grain bagel, Oatmeal, Whole-grain waffle or pancake, Whole wheat tortilla.

Protein – Low-fat milk (skim or 1 percent), Slice of cheese or packet of string cheese, Hard-boiled or scrambled egg, Canadian bacon, Low-fat yogurt, Peanut butter or other nut butter.

Fruit – ½ cup 100 percent juice, 1 piece fresh fruit, ½ cup berries or chopped fruit such as melon, ½ cup canned fruit (packed in fruit juice), ½ cup frozen fruit, ¼ cup dried fruit such as raisins, apricots, cranberries.

Power up your protein

If you have more than three hours between breakfast and lunch, steer clear of carbohydrate-heavy breakfasts and aim to fill up on proteins. You digest carbs faster, and are likely to find yourself starving by lunch time or snacking by mid-morning. Proteins will keep you satiated you for much longer.

Skip the sugar

Extra sugar is not your friend. Let the natural sweetness of fruits shine through as your main sugar source.

Guzzle up more on H2O

Starting the day off with two cups of coffee (or a Venti) isn’t going to set you up to stay hydrated through the day, especially if you aren’t drinking water. Coffee is a diuretic, and will dehydrate you if you don’t replenish your fluids. A rule of thumb: aim to drink twice as much water as coffee.

Build a better breakfast this coming 2018 and you will see improvements in your overall health.

Vance Madrid

Freelance writer, lifestyle blogger, social media manager, events coordinator, scriptwriter, film buff, wanderlust and certified foodie. Zealous for a keyboard and new experiences, I wish to live and learn through my writing.