Amp Up Your Breakfast For More Energy

Don't make the mistakes of adding too many carbs or avoiding fruit


Different food types play an important role in how a person feels throughout the day. Food is fuel and can boost or crush your energy levels.

Adding too many carbs is the biggest mistake people make when it comes to their meal in the morning, Lalo Fuentes, one of the most sought after fitness, sports training experts and private chefs in Hollywood’s entertainment industry, says. The perfect breakfast is a balanced one – enough quality fat, protein and lots of fiber.

Another error Fuentes sees a lot is people avoiding to eat fruit because it has a lot of sugar but consuming a lot of bread and pasta. “They are replacing natural sugar for artificial substances and refined grains,” he adds. Nothing good can come out of that.

Cottage cheese, pineapple and almonds


You get the perfect amount of protein, the good kind of fat, quality carbs, natural sugar and fiber, Fuentes says. “This combination will keep you energized without you going hungry,” he adds.

You can also snack on pineapple and never worry about gaining weight. The water content in pineapples is 87 percent. The fruit is used to treat inflammation and indigestion because it contains bromelain, an enzyme that helps break down food.

Greek yogurt, granola and strawberries


“You can add chopped mint,” Fuentes adds, for a refreshing taste. This is another perfect breakfast combination that has all of the components of a morning meal, Fuentes says. Make sure the granola is sugar-free.

The body can handle, as in metabolize, at least six teaspoons of added sugar per day. The problem is that most people consume a lot more than that – the liver is overloaded, your cholesterol is up, your blood pressure increases, and you’re setting your body up for weight gain.

Poached eggs and spinach


This is a breakfast that has a lot of flavor and is very easy to make, Fuentes says.

Spinach is one of the best superfoods you can find. It’s high in antioxidants and Vitamin C, iron for healthy cells and energy, and Vitamin K for heart, because it helps blood clot, and bone health, because it helps build them strong. Just half a cup provides more than five times your daily dose of this needed nutrient.

A study has found that people who ate eggs for breakfast were feeling less hungry throughout the day, eating about 330 fewer calories overall.

Toast, ricotta cheese, pear and honey


“This is usually what I make for my clients’ kids,” Fuentes says. “They love it.” It’s sweet but natural. Ricotta has enough good fat and fiber, which is key to staying full for longer.

Honey is one of the best foods to reduce inflammation, which leads to many chronic health problems. Researchers have found that honey can be used as an anti-inflammatory and antibacterial treatment. The bacteria-fighting properties of honey help to reduce inflammation from bacterial infections and work to keep the infected area clean and healthy.

Smoked salmon, cucumber, chives


You can add soft-boiled eggs on top. Use whole grain bread instead of a bagel because it has too many carbs, Fuentes says.

Cucumbers are a summer superfood that doesn’t cost a fortune. They also go well with everything. They (and lettuce) are 96 percent H2O – more than all other veggies. Cucumbers are also a great source of Vitamin C and caffeic acid, which help skin heal and reduce inflammation.  Now you see why people put them under their eyes? Research shows that the unique nutrients in cucumbers may play a role in reducing your risk for heart disease as well as several types of cancers. 

Orange and cinnamon


This combination is the perfect desert. It’s refreshing and healthy. “Cinnamon helps speeds up your metabolism,” Fuentes says. It has also been proven to help lower blood sugar levels in the body.

Breakfast on the go


You should always make time for breakfast, Fuentes says, but in case you really can’t, his best recommendation is a shake or a smoothie.

“Everybody has a different preference for protein so use whatever you like,” he says. “Add frozen blueberries, which will also serve as ice, chia seeds, and almond milk and even oatmeal.” The last ingredient is optional.

Alternatives to peanut butter and jelly


Substitute jelly with honey and peanut butter with almond butter, Fuentes recommends.

A recent study has shown that just 20 almonds a day are enough to improve digestive health. Parents added them in oatmeal or used almond butter in place of peanut butter in sandwiches. When parents and children ate almonds, their overall diet quality improved, as measured by increased Healthy Eating Index (HEI) scores, a standard measure of compliance to recommended dietary guidelines. 

More readings: 

15 Summer Superfoods That Don't Cost a Fortune

The Best and Worst Foods for Your Thyroid

What Do Probiotics Really Do and Do You Need Them?