It may be surprising (maybe not), but what a person reaches for when they wake up may determine their body’s energy levels and alertness the rest of the day. Breakfast is undoubtedly the most important meal of the day, and for good reason. Breakfast literally means to break the fast that one’s body has undergone through eight to ten hours of sleeping, and this one meal can single handedly determine many other variables throughout the course of a day.

Breakfast can be the difference between being tired and lethargic, and being energetic and productive. It can be the difference between being hungry throughout the day and feeling satisfied throughout the day. Many studies have shown that those who eat a healthy breakfast tend to be more focused, more energetic, snack less, and thinner than their counterparts who either skip breakfast entirely or choose to eat a breakfast filled with refined sugars, flours, and artificial preservatives.

Skipping breakfast all together not only leads one to be hungry throughout the day, but it signals the body to store fat.

Since the body is not fed after eight to ten hours of fasting, it continues to hold on to stored fat as a potential energy source until it gets more food. So with the option to skip breakfast out of the way, the question becomes what constitutes a healthy breakfast?

A healthy breakfast is ideally going to be consumed within one hour of waking. It will consist of a variety of vitamins and minerals that the body needs and foods that promote satiety and sources that help to promote a quicker metabolism.

Two essentials to a healthy breakfast are protein and a slow0digesting carbohydrate. Protein is made up of amino acids, the building blocks of nearly all biological mechanisms in the body, including muscle mass and growth. A good amount of protein to look for in a healthy breakfast is anywhere between twenty to thirty grams. This will fuel your muscles and keep you full longer for the day ahead.

Carbohydrates are equally important at breakfast, as carbohydrates are the primary source of energy your body will use throughout the day. To get the most out of the carbohydrates and to keep metabolism at its peak, slow-digesting carbs, such as oatmeal, and whole-wheat products are a great choice. Whole-wheat toast would be a good choice, as would a bowl of oatmeal or wheat pancakes. An ideal amount of carbohydrates to get the day going may vary by individual, but twenty to forty grams is ideal for most people.

Another source of carbohydrates great for breakfast time would be fruits. Fruits pack many of the daily vitamin and mineral needs into each bite, and are a great addition to other carbohydrates and protein sources. Fruits also are a great source of flavonoids, compounds proven to reduce viral transmission, inflammation, and aging.

Now that we know that a healthy breakfast starts off with a solid mix of protein and carbohydrates, the task becomes matching the two to create a complete meal.

One of the best sources of protein, and a traditional breakfast food, is the egg. Eggs are high in protein, low in calories, and are very versatile. To further cut calories with eggs, one can prepare just the whites, reducing the caloric content of a single egg by as much as eighty percent. Another great source of protein is peanut butter or any kind of nut, as these are high in protein and fiber, helping to keep one full longer. Any kind of meat is also a great source of protein, i.e. the typical breakfast sausage or bacon.

To complement the protein, carbs provide many options as well. One can prepare wheat toast and top it with protein-packed peanut butter, or have two pieces of toast with a few eggs on the side. Other ideas would be whole-wheat pancakes, oatmeal, cream of wheat, and milk to complement the primary source of protein.

As one can see, there are a never ending amount of combinations and possibilities to choose from when making a healthy breakfast, a breakfast that will fuel your day and get you on your way to an energetic and healthy lifestyle.