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10 Healthiest Breakfasts 

vs.

10 Unhealthiest Breakfasts

Water-

How much should a person consume each day: eight 8 ounces glasses of water a day.

  • How it affects the body:
  • too much- can cause the level of sodium in ones body to drop low, hyponatremia.
  • too little- Dehydration occurs, you feel tired and thirsty, a headache may occur.
  • right amount- hydrated, feeling healthy.

Interesting Fact: 55% of a women's body is made up of water.


Protein-

How much should a person consume each day:  52 grams a day.

  • How it affects the body:
  • too much- will convert the protein into sugar and then become fat. your body needs to remove nitrogen waste from blood, stresses kidneys.
  • to little- result in muscle loss, slow bone healing, bone weakness.
  • right amount- your body including nails and hair, are all fine. Tissue repair will able to work.

Interesting Fact: Beefs protein content is low compared to poultry protein content meanwhile beef is more popular in America.


Carbohydrate- 

How much should a person have each day: 225-325 carbs a day.

  • How it affects the body:
  • too much- body releases hormones to lower the blood sugar, blood sugar "crash" leaves the body tired & hungry.
  • to little- the body goes to stored fat for energy, fat and protein are used for fuel.
  • right amount- the body breaks down the carbs into sugar(glucose)

Interesting Fact: Carbohydrates are a chemical compound.

Fat-

How much should a person consume each day: 50 grams of fat

  • How it affects the body:
  • too much- potentially lead to obesity. Major health problems may occur.
  • too little-  vitamin deficiencies.
  • right amount- healthy body, less likely to have heath issues.

Interesting Fact: Its a compound in foods.


Minerals- 

How it affects the body: 1,000 milligrams of calcium a day, 10-15 milligrams of iron & zinc. 

  • too much- can produce toxic effects in the blood stream. 
  • too little- mineral deficiencies.
  • right amount- good immune system, strong bones and other important roles in the body.

Interesting Fact: Calcium is a macro mineral.


Vitamins-

How much should a person consume each day: 

  • How it affects the body:
  • too much- lead to stomach problems, bad for the liver.
  • too little- can cause problems, especially if you have deficiencies.
  • right amount- your body grows and develops healthy. good body functions.

Interesting Fact: Vitamins are an organic compound.


Unhealthy Breakfast:

Kellogg's Honey Smack Cereal

Servings- 3/4 cup (28 g)

Bad Ingredients & affects on the body- Contains trans fat which raises bad cholesterol levels risk of heart disease, 4 tsp of sugar per serving contain calories with no needed nutrients. Lacks fiber, fiber presents heart disease. 

Fits into- Wheat fits into carbohydrates. Sugar(s) fit into the fats.

Cost: $4.93


INSTEAD


Healthy Breakfast:

Loaded scrambled eggs

Servings- 4

Bad ingredients & affects on the body- Kosher salt, contains slightly less sodium than table salt, raises blood pressure, stress on kidneys.

Fits into- Eggs and cheddar fit into protein. Vegetables fit into vitamins and minerals. Toast fits into carbohydrates.

Cost: $3.40

Unhealthy Breakfast:

Doughnuts

Serving- 1 doughnut

Bad ingredients & affects on the body- fried dough, frosting, sprinkles, glaze and cream filling. Sugar. High in calories.

Fits into- Fried dough fits/carbohydrates, Glace, cream filling & sprinkles/fats

Cost: $0.99 (average cost per donut)


INSTEAD



Healthy Breakfast:

Greek yogurt & berries

Serving- 1

Bad ingredients & affects on the body- sugar, affects: heart issues, insulin issues.

Fits into- yogurt/protein, fruit/vitamins & minerals.

Cost: $1 (average cost)

Unhealthy Breakfast:

Pancakes

Serving- 2 pancakes 

Bad ingredients & affects on the body- white flour, sugar, butter, sodium and syrup. Rich in calories,  and sodium.

Fits into- Sugar, butter & sodium/fats, flour/protein.

Cost: $0.44 (average cost per serving of pancake)


INSTEAD


Healthy Breakfast:

Oatmeal

Serving- 1

Bad ingredients & affects on the body- if added: ground sugar, syrup.

Fits into- ground oats have antioxidants/fiber, protein (6 grams)

Cost: $1.29  (average cost)

Unhealthy Breakfast:

Coffee

Serving- 1 

Bad ingredients & affects on the body- sugar, creamer, artificial sweeteners & caffeine

Fits into- sugar, creamer & artificial sweeteners/fats.

Cost: $2.70 (average cost)


INSTEAD


Healthy Breakfast:

Water

Serving- 12 fl oz.

Bad ingredients & affects on the body- none, good for the body, and healthy.

Fits into- water nutrient.

Cost: $0.31 (average cost per quart)

Unhealthy Breakfast:

Flavored yogurt

Serving- 1 

Bad ingredients & affects on the body- 25 grams of added sugar.

Fits into- sugar gets stored in body as fat.

Cost: $1.00 (average cost)


INSTEAD

Healthy Breakfast:

Smoothie

Serving- 1

Bad ingredients & affects on the body- 

Fits into- yogurt/protein, fruits & veggies/vitamins & minerals, water from water.

Cost: $5.00  (average cost)

Unhealthy Breakfast:

Bacon

Serving- 2 slices 

Bad ingredients & affects on the body- excessive amount of fat. eating foods with a high cholesterol level could lead to heart disease and stroke.

Fits into- protein since its meat, fats from all the cholesterol 

Cost: $6.11 per pound(average cost) - Per serving: $0.68


INSTEAD


Healthy Breakfast:

Cottage Cheese

Serving- 1/2 cup

Bad ingredients & affects on the body- The sodium

Fits into- milk & cheese/protein, protein, vitamins and minerals.

Cost: $1.88 (average cost) - Per serving: $0.47

Unhealthy Breakfast:

French Toast

Serving- 1 slice

Bad ingredients & affects on the body- butter, syrup, powdered sugar. Heart diseases, weight gain.

Fits into- Bread as carbohydrates, butter as fats or proteins.

Cost: $0.86 (per recipe) Per serving: $0.43


INSTEAD


Healthy Breakfast:

Peanut butter toast

Serving- 1 slice 

Its better because- Peanut butter is good, and provides protein for your body.

Bad ingredients & affects on the body- 

Fits into- Vitamins nutrient, whole wheat bread fits into the carbohydrates.

Cost: $2.50 (average cost) Per serving: $0.14

Unhealthy Breakfast:

Toaster Strudel

Serving- 1  pastry

Bad ingredients & affects on the body- Icing/glace made with sugar, sugar could cause depression or anxiety.

Fits into- Pastry/Bread fits into the carbohydrates, Glace/icing fits into the fats, Cream cheese fits into protein.

Cost: $0.72 (average cost) Per serving: $0.12


INSTEAD


Healthy Breakfast:

Fruit

Serving- 2 cups

Its better because- It has many beneficial nutrients, and it is good for you and your body.

Bad ingredients & affects on the body- none.

Fits into- Vitamins & minerals, water.

Cost: $2.00  (average cost) Per serving: $.40

Unhealthy Breakfast:

Fruit Juice

Serving- 8 FL Oz

Bad ingredients & affects on the body- Sugar, Artificial flavors and added preservatives.  28 gm of sugar could be added into a glass of juice.

Fits into- Water, Fats from added sugar, Vitamins and minerals if fruit was added into juice.

Cost: $3.28 (average cost) Per serving: $0.21


INSTEAD


Healthy Breakfast:

Tea

Serving- 1 tea bag

Its better because- It is unsweetened and no sugar is added.

Bad ingredients & affects on the body- none.

Fits into- Vitamins & minerals, water,

Cost: $3.48  (average cost) Per serving: $0.05

Unhealthy Breakfast:

Waffle

Serving- 2 waffles

Bad ingredients & affects on the body- Carbs can cause highs in the blood sugar.

Fits into- Carbohydrates from waffle carbs do not have much fiber, Fats from syrup and butter.

Cost: $2.38 (average cost) Per serving: $0.47


INSTEAD


Healthy Breakfast:

Bagel & Cream cheese

Serving- 1 bagel (2 halves)

Its better because- it gives you fuel and provides a good balance of nutrients.

Bad ingredients & affects on the body- none

Fits into- Carbohydrates from bagel, Protein and vitamins and minerals from cream cheese.

Cost: $2.98 (average cost) Per serving: $0.60