Healthy Breakfast: Your Guide to a Perfect Breakfast

Your Guide to a Perfect Breakfast

Having three meals a day is important but eating the wrong things at the wrong time can mess up your day and hinder your daily work instead of actually making it better and helping you function and stay active throughout the day. Your first meal of the day which is the breakfast is the most important meal of the day as what sort of food you eat for breakfast will dictate how the rest of your day goes. A good breakfast can lead to a day filled with energy and make you feel full, happy and satisfied for the most part of the day. A bad one, however, can completely ruin your day by causing you to feel lethargic and sleepy. This ruins your mood and ensures that you barely get any work done throughout the day. All of these problems can be avoided as long as you know what are the best foods to have in the morning and what items can be saved for later in the day since the body's requirement at different times of the day varies which should change what you eat and when you eat it.

When you get up from a good night's sleep, your body has not eaten for several hours and really need some nutritious food that can help give the body a helping hand in starting the day off well. Eating heavy carbs only or some processed fried food is a bad idea since it causes your body to exert more energy trying to digest that food while your body is already running low on other nutrients such as glucose, amino acids and so on. What you should try to give your body is a bunch of different carbs, fats, vitamins, and minerals so that your body can pick itself back up and come back to normal functioning capability.


A great way to get a lot of protein and a bunch of other vitamins and minerals is through eggs. Eggs are highly rich in proteins and other vitamins which promote fullness. Eggs also do not have many calories so it ensures that unnecessary carbs are not entering your system. Since eggs make you feel fuller they also ensure that you intake lesser calories in your next meal. They are also a great way to keep blood sugar and insulin levels in check. The yolk of the egg as well is super healthy since it contains lutein and zeaxanthin which are antioxidants and help prevent eye disorders such as cataracts and macular degeneration.

Your Guide to a Perfect Breakfast

Greek Yogurt:

Greek Yogurt along with being tasty and creamy is also a more concentrated form of regular curd meaning that it is more concentrated in terms of nutrients especially protein. Protein helps in making you feel fuller and also increases your metabolism Since yogurt and other such protein-rich products make you feel fuller quicker people don't end up eating more junk food on leaving their house because the protein in these products make them feel fuller and less hungry Eating Full-Fat yogurt may not necessarily be a bad thing, Full Fat Yogurt contains “conjugated linoleic acid” which is good for weight loss and helps reduce the chance of contracting breast cancer. You can also top Greek yogurt with other foods rich in antioxidants and citrus content to increase your meals vitamins, mineral and fiber intake
Your Guide to a Perfect Breakfast


Coffee is the go-to drink for most people every morning and for good reason. Coffee contains caffeine which improves your mood makes you more alert and prepares you mentally to take on the rest of the day. Another advantage of caffeine is that it increases your metabolic rate and helps with fat loss. Coffee also contains antioxidants which help reduce inflammation, protect the inner lining of your blood vessels and also reduce the risk of diabetes and various liver diseases.

Your Guide to a Perfect Breakfast


Oatmeal is made using ground oats which contain a fiber called oat beta-glucan. This fiber has many benefits including the ability to help reduce cholesterol. This fiber also promotes a feeling of fullness when consumed in large quantities can help push you through the majority of the day. Oats are also rich in antioxidants which help protect the fatty acids from becoming rancid. These antioxidants are also good for maintaining heart health and help decrease blood pressure. Oatmeal, however, cannot be consumed on its own as breakfast since it doesn’t have enough protein but a bowl of oatmeal is a great way to end your breakfast after eating more protein-rich foods. Eating oatmeal with a side of eggs and some toast and cheese is a great way to ensure you get a good well-rounded breakfast.

Chia Seeds:

Chia seeds are one of the best sources of fibers. 28grams of Chia Seeds contain 11grams of fiber per serving. Chia seeds contain viscous fibers that absorb water as they move down the digestive tract making you feel full and satisfied for a long time. They also contain antioxidants that help protect the cells from free radicals that are produced while exercising and in some cases, these antioxidants help diabetics feel less hungry and keep their blood pressure in check. These seeds have also been shown to decrease the risk of heart disease by decreasing the inflammatory marker CRP which is a cause for many major heart conditions and diseases. Making a high protein chia seed pudding is a great way to combine the benefits of chia seeds with other high protein foods since chia seeds are not very rich in protein. A high protein chia seed pudding with some protein powder and milk is a great way to have a very well rounded breakfast which will get you energized and ready to go.

Your Guide to a Perfect Breakfast


Fruits contain a lot of minerals and electrolytes that help hydrate the body and energize it for the long day ahead. A fruit before ending your breakfast is a great way to hydrate yourself and get your body energized and ready to go. Citrus fruits contain a lot of vitamin C which helps strengthen your immunity system and help it fight off infections or bacteria you might pick up throughout the day. Fruits can help build resistance to various bacteria and infections.

Including a bit of everything from the aforementioned foods can make a really balanced breakfast. The only thing your body lacks is enough hydration to ensure you have enough electrolytes to not feel lethargic or tired throughout the day. Fast&Up Reload is an effervescent hydrating electrolyte tablet that dissolves in a glass of water and gives your body an abundance of water and electrolytes that can easily take you through the day till you come back home. Reload is an all-natural effervescent solution meant to hydrate and charge you up. You can click here to learn more about daily hydration supplements.

Aman shah

-Expert and Writer

Payday Sale - Up to 50% OFF + Free Immunity Booster
Payday Sale - Up to 50% OFF + Free Immunity Booster