The most important thing when you consider building a healthy breakfast is to remember that your body has been somewhat catabolic all night long. In other words, while you're sleeping your body is breaking down depending upon how your nutrition was the day before, depending upon how many calories you as well took in and depending how hard you may have trained in the night or the day before. Your body can be extremely catabolic while you're resting.
So the first meal of the day should be a healthy breakfast that's going to give you all of your most important macronutrients as well as your micronutrients. And maybe even adding some other supplementation as well. There's been studies done that have shown that if you intake a healthy, quality, quantity protein in the morning that your body's going to be better at being anabolic during the day but also even leaner.
So with breakfast you want to have a full body breakfast that's going to give you the proteins and the carbs. I would say protein source can be eggs, egg white omelet. Oatmeal could be a carb source or a good multigrain cereal. Instead of going with the egg, you might want to literally go with maybe some turkey, some chicken or something like that. Some people start their day real early and by the time they have breakfast it is already is a little bit later on, so it's not a big problem.
And you can actually even use your supplementation, your protein powder if breakfast is a problem in the morning by throwing scoops of protein right into your oatmeal. There's something called the protein pancake where a lot of clients will literally mix protein and oatmeal, whip it up together, throw some sweetener and then literally throw it in the microwave or cook it right on the skillet to make a protein pancake out of it. But those are just some ideas to keep in mind that you need both protein and carbs.
I also recommend making sure that you're getting a healthy multivitamin in the morning. Most people skip taking any kind of a vitamin at all. And you need the minerals and you need the nutrients that a multivitamin's going to give to your body. And chances are you're probably not taking a good one right now because most people do not. And that will come with breakfast. The other thing you may want to add is a good fish oil or essential fatty acid capsule or even more than one in the morning with that breakfast.
But just bring in those three components together for breakfast. Instead of maybe the eggs, you might go with a low fat cottage cheese. You might throw in some fruits, some berries, aside from the cereal. But just make sure that you're getting those macronutrients and not neglecting one or the other. Sometimes people just have the cereal, maybe slice a little bit of fruit, throw the fruit in the cereal. They think they just had a healthy breakfast. Well, they just had a bowl of cereal. There wasn't hardly, probably any protein from the milk that they had. So it was basically a breakfast filled with sugar and carbs.
Your body needs protein so make sure you're getting the balance of the protein and the carbs and the micronutrients as well. You'll not only feel it immediately but throughout the rest of the early part of the day as well.