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Healthy Breakfast For Dummies

By Adain Hanson

1. Carbs - YOUR MAIN SOURCE OF ENERGY

2. FATS - ENERGY STORAGE

3. PROTEINS - THE BUILDING BLOCKS OF YOUR BODY

4. VITAMINS AND MINERALS - HELP YOUR BODY RUN CORRECTLY

5. WATER - PROVIDES FORm TO YOUR BODY


THE SIX NUTRIENT CATEGORIES

CARBS

Carbs are your main source of energy. They help everything in your body keep running strong.  Your diet should be about 55 to 60 percent carbohydrates. If you do not get enough carbs, you may experience hunger, shakiness, headaches, nausea, and confusion. If your diet contains to many carbs, you may experience depression, fatty food cravings. weak muscles, and dry skin.

FATS

Fats are the most concentrated for of energy in foods we eat. They are your body's second option after running out of carbohydrates. Fats should make up about 30 percent of your diet. Not consuming enough fat can result in vitamin deficiencies, excessive appetite, and mood problems. Eating too much fat can result in weight gain, constipation, and a low metabolism.

Proteins

Protein is the main building block of blood, skin, and muscles, along with many other things in your body. It is your body's final option for energy. Proteins should make up about 10-15 percent of your diet. A lack of protein can cause low energy and a loss of muscle mass. Too much protein can have side effects like kidney problems, heightened water intake, and weight gain.

VITAMINS AND MINERALS

Vitamins and minerals regulate some bodily processes, including almost all metabolic reactions. A lack of vitamins and minerals can result in muscle and bone weakness, hair loss, and tooth decay. Effects of having too much of some vitamins are nausea, vomiting, and a lack of appetite.

Water

Water is the last, and possibly most important, of the essential nutrients. It provides form to the body, and creates an environment in which your cells can survive. It also provides the body with a way to regulate temperature. You need about 2 liters of water each day. If you do not get enough water, you may experience dehydration, which has symptoms such as increased thirst, dry mouth, dizziness, headaches, and dry skin. Too much water can cause water intoxication, which has symptoms such as nausea, vomiting, or water retention.

THE GOOD AND THE BAD OF BREAKFAST FOOD

THE HEALTHIEST BREaKFASTS

#10: apple

serving size: 1 fruit

total fat: 0 grams

total carbs: 25 grams

total protein: 1 gram

vitamins and minerals: vitamin a, vitamin c, iron, and calcium


#9: eggs

serving size: 1 egg

total fat: 5 grams

total carbs: 0 grams

total protein: 6 grams

vitamins and minerals: vitamins a, c, d, b-6, and b-12, calcium, iron, and magnesium


THE HEALTHIEST BREaKFASTS

#8: whole wheat toast

serving size: 1 slice

total fat: 1 gram

total carbs: 12 grams

total protein: 4 grams

vitamins and minerals: vitamins a, c, d, b-6, b-12, calcium, iron, and magnesium


#7: yogurt

serving size: 1 container (170 grams)

total fat: 1 gram

total carbs: 6 grams

total protein: 17 grams

vitamins and minerals: vitamins a, c, d, b-6, b-12, calcium, iron, and magnesium



THE HEALTHIEST BREaKFASTS

#6: cottage cheese

serving size: 1 cup

total fat: 10 grams

total carbs: 8 grams

total protein: 25 grams

vitamins and minerals: vitamins a, c, d, b-6, b-12, calcium, iron, and magnesium

#5: flax

serving size: 1 tbsp

total fat: 4 grams

total carbs: 3 grams

total protein: 2 grams

vitamins and minerals: calcium, iron, and magnesium

THE HEALTHIEST BREaKFASTS

#4: granola

serving size: 1 bar (28 grams)

total fat: 6 grams

total carbs: 18 grams

total protein: 3 grams

vitamins and minerals: calcium, iron, and magnesium

#3: avocado

serving size: 1 avocado

total fat: 29 grams

total carbs: 17 grams

total protein: 4 grams

vitamins and minerals: 

vitamins a, c, b-6, calcium, iron, and magnesium

THE HEALTHIEST BREaKFASTS

#2: fresh orange juice

serving size: 1 cup

total fat: 0.5 grams

total carbs: 26 grams

total protein: 2 grams

vitamins and minerals: 

vitamins a, c, b-6, calcium, iron, and magnesium

#1: chia seeds

serving size: 1 ounce

total fat: 9 grams

total carbs: 12 grams

total protein: 5 grams

vitamins and minerals: calcium, iron, and magnesium


THE unHEALTHIEST BREaKFASTS

#10: muffin

serving size: 1 muffin

total fat: 18 grams

total carbs:  61 grams

total protein: 5 grams

vitamins and minerals: none

#9: french toast

serving size: 1 slice

total fat: 7 grams

total carbs: 16 grams

total protein: 5 grams

vitamins and minerals: vitamin a, calcium, and magnesium


THE unHEALTHIEST BREaKFASTS

#8: white bread

serving size: 1 slice

total fat: 1 gram

total carbs: 15 grams

total protein: 3 grams

vitamins and minerals: calcium, iron, and magnesium 



#7: pancake

total fat: 7 grams

total carbs: 22 grams

total protein: 5 grams

vitamins and minerals: calcium and iron


THE unHEALTHIEST BREaKFASTS

#6: doughnut

serving size: 1 doughnut

total fat: 11 grams

total carbs: 22 grams

total protein: 2 grams

vitamins and minerals: iron


#5: waffle

serving size: 1 waffle

total fat: 7 grams

total carbs: 21 grams

total protein: 4 grams

vitamins and minerals: vitamin a, calcium, and iron


THE unHEALTHIEST BREaKFASTS

#4: sausage

serving size: 2 patties

total fat: 28 grams

total carbs: 1 gram

total protein: 8 grams

vitamins and minerals: calcium and iron


#3: cinnamon roll

serving size: 1 roll

total fat: 6 grams

total carbs: 63 grams

total protein: 5 grams

vitamins and minerals: vitamin a, calcium and iron

THE unHEALTHIEST BREaKFASTS

#2: pop tarts

serving size: 2 pastries

total fat: 18 grams

total carbs: 95 grams

total protein: 14 grams


#1: nothing

total fat: 0 grams

total carbs: 0 grams

total protein: 0 grams

vitamins and minerals: none