Breakfast: The first chance to fill your tank

Originally Published: February 25, 2005 - Last Updated / Reviewed On: April 10, 2014
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Hi Alice,

I am 21-years-old, not overly active, and I was wondering what I should be eating for breakfast to improve my energy?

Dear Reader,

Regardless of your activity level, breakfast is an essential part of a healthful lifestyle and is also important for maintaining energy all day long. The motto here is anything for breakfast is better than nothing at all. Think of your body as a car and food as gas. Without gas, your car cannot get from one place to another.

The rate at which your body uses calories for energy is known as metabolism. Think of metabolism as the motor of your car. Metabolism is directly related to energy levels, so the higher your metabolism, the more energy you have throughout the day. When you are sleeping, your body naturally decreases its metabolism. When you wake up, there is an increase in metabolism, which peaks by noon. How much energy you have during this time is contingent on how much food calories your body has to use for energy. Breakfast becomes the first stop to the gas station before your road trip. So basically, eating breakfast actually helps maintain high energy levels throughout the day. In fact, the more hearty a breakfast you have, the more your metabolism motor will roar!

You do have to stick to some guidelines, of course, to promote optimal energy.

Calories

The best range of calories for breakfast is between 350 to 500. Below 350, your body will not fulfill the requirements for morning energy usage; above 500, your body may store unneeded calories as fat.

Balance

Plan and eat a balanced breakfast meal including complex carbohydrate, protein, fat, and a fruit or vegetable.

Quantity to Aim for

  • 1 to 2 servings of complex carbohydrates. One serving equals 1 piece of bread, ½ cup of cooked oatmeal, 1 cup of dry cereal, 1 English muffin, ½ bagel, ¼ cup of granola, 1 small muffin.
  • 1 serving of protein. For example, 1 cup of yogurt, ½ cup of cottage cheese, 1 ounce of cheese, 1 large egg, 2 ounces of smoked salmon, 1 cup of milk or soy milk, 2 tablespoons (T) of peanut butter, or ¼ cup of nuts or seeds.
  • 1 serving of fat. E.g., 1 teaspoon (t) of butter, 1 t of oil, 1 tablespoon (T) of cream cheese. But check your protein and carbohydrates for fat, there's no need to add extra if you have a serving of fat in your granola or omelet.
  • 1 serving of a fruit or vegetable. That is, 1 medium piece of fruit, 1 cup of cut fruit, ¼ cup dried fruit, 6 ounces of fruit juice, 1 cup of raw or ½ cup of cooked vegetables, 1 cup of vegetable juice.

Some examples of energizing breakfast meals include:

Meal Equal to
2 pieces of toast
2 T of peanut butter
1 medium banana
2 servings of complex carbohydrates
1 serving of protein
1 serving of fat
1 serving of fruit

½ bagel
1 T of cream cheese
2 ounces of smoked salmon
½ cup of sliced tomatoes

1 serving of complex carbohydrates
1 serving of fat
1 serving of protein
1 serving of vegetables

1 cup of cooked oatmeal with
1 cup of 2 percent fat milk
¼ cup of raisins
2 servings of complex carbohydrates
1 serving of protein
1 serving of fat
1 serving of fruit
1 small muffin
1 cup of plain low fat yogurt
1 cup of orange juice

1 serving of complex carbohydrates
1 serving of fat
1 serving of protein
1 serving of fruit

As you see, there are many delicious ways to get from point A to point B every morning. Imagine your surprise when you see the results with more energy!

Alice