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Have you ever heard this? "Breakfast is the most important meal of the day." It really is true, but do you know that what you put in your body is important too? This book will help you find out what you should have for the "most important meal of the day" and what you should not.

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Eat This Breakfast..... NOT This Breakfast

First..... 6 Necessary Nutrients: 


Carbohydrates are the main source of energy for the body to function and muscles to be active.

Carbohydrates should make up 55 to 60 percent of an average persons daily diet.

If you eat too many carbohydrate, though, the body may cause insulin resistance and cause triglycerides to be formed at a higher rate, causing weight gain.

If you eat too little carbohydrates, the body won't have any energy and a person won't be able to function effectively. 

But if you have the right amount, you will have the energy for the day and not harm your body in any way.

There are many types of carbohydrates including monosaccharides, disaccharides, polysaccharides and olgisaccharides.


Proteins are the main building material for blood, hair, skin, nails, organs, and muscles.

Proteins should make up 10 to 15 percent of the average persons daily diet.

Without enough protein, the body with lose tissue, especially muscle tissue.

With too much protein, the body will put strain on the kidneys and the body will convert proteins into sugar than into fat which creates weight gain.

Just enough protein will have the body building enough blood, hair, skin, etc. to be healthy, without create weight gain.

When proteins are digested, they become amino acid.


Fats help the body keep a healthy metabolism and is actually what the body needs to boost the ability to get rid of excess body fat.

Fat should make up 30 percent or less of an average persons daily diet.

Too much fat, especially saturated, can cause weight gain which can lead to heart problems and high cholesterol.

Too little fat will affect the mind and body negatively in exercise, mindset, and metabolism.

Enough fat, though, will keep the body with enough fat to be healthy, but not enough to get heart or cholesterol problems.

Good fats are filled with Omega-3 which is commonly found in tuna.

Along with the nutrients already mentioned, for a human to survive, they need:

Water:Is a necessary nutrient that helps dissolve nutrients into smaller particles inside of you. It is recommended to drink 2 liters of water per day. Water, if we have too much, will create water poisoning, but if we have too little, will create dehydration and could eventually lead to death. Water is also the universal solute and that is very important for the body.

Minerals: Minerals provide good structure for the human body Adults don't need nearly as much minerals a day as fat, carbohydrates, and proteins. For example, you only need 10-15 milligrams of zinc per day. Lack of minerals could lead to disease and decay of gums. Too many minerals could lead to fatigue, nausea, and hair loss. Most people do not get enough minerals because they are not making their plate enough of a "rainbow". 

Vitamins: Vitamins can help your body by repairing cells and boosting the immune system along with many other functions. Vitamins are spread out through much of your food. They are very important and while they are not the most important, they should still be part of the daily diet. Too little vitamins could harm your body by trying to use supplements that are not meant for that function and too many vitamins could lead to mild nerve damage. Vitamins, like vitamin D can be absorbed through sunlight.

There are Other Necessary Nutrients too....

Eat THis

Nut butter, banana, and chia seed toast.

Serving: 1 slice of toast

It includes many of the necessary nutrients and will leave people fuller longer

The worst things in this breakfast option is the cinnamon and salt because of possible added sugars and the added amount of sodium.

The salt is bad for a person because too much salt can lead to a raise in blood pressure which could lead to heart problems. The extra sugar added to make the cinnamon less bitter could contribute to the creation of fat which also could lead to heart problems.

The bread contributes to your necessary carbohydrates, the nut butter contributes to our proteins. The chia seeds also have a lot of calcium which contributes to our minerals.

A loaves worth of this will cost $17.39 and so one slice would be equivalent to about $1.15.




Serving Size: 1 donut

Donuts are packed with unhealthy sugars and unhealthy fats

Bad ingredients:Enriched bleached wheat flour dextrose, vegetable shortening (partially hydrogenated soybean and/or cottonseed oil),  sugar, dough conditioners, salt, mono-and-diglycerides, ethoxylated mono- and diglycerides, and artificial flavors. Many of these ingredients are processed and don't include any of the nutrient groups.

Donuts can cause weight gain, high cholesterol, and irritablity.

Donuts fit into the the mineral category with the calcium being in there and the carbohydrates category with many of the monosaccharides and disaccharides along with the cellulose. It also has water in it.

One donut from Dunkin' Donuts cost $1.80 compared to their dozen at the price of $10.00.

Berry and Yogurt Smoothie

Eat This

There is two servings per recipe.

This breakfast option gets a sweet food in while still being healthy and getting necessary nutrients into the body.

If made with the proper ingredients, none of the ingredients are unhealthy.

The berries that are part of the smoothie has vitamins and minerals. It also has water in it from the ice cube crushed into them and calcium, a mineral, in it too.

To get the ingredients to make this, it would cost $16.38 and one serving would cost $2.73.



French Toast

There would be six servings of french toast per normal store bought package.

Ingredients that are unhealthy in french toast includes the enriched white bread, the fatty butter, and the sugary syrup that some people use to top french toast.

The above ingredients can lead to a deficiency in certain necessary nutrients, or create weight gain or cholesterol problems.

The butter in french toast has calcium, a mineral and fats. The bread has carbohydrates and so does the syrup but they are mainly monosaccahrides.

Avocado Toast with Egg

Eat this

One serving is one slice of toast and the average package has 15 slices so it there are 15 servings.

This breakfast option has a lot of nutrients and is very well known for keeping a person fuller, longer.

The only "bad" ingredient in this option would be the cheese that could be added as a topping because of the fats in the cheese.

The fat in the cheese could lead to weight gain, but with that little cheese, it would not be likely.

In this option, it includes healthy fats in the avocados, carbohydrates in the bread, and minerals in the cheese.

The total cost of the ingredients in this option would be $10.50, making each serving around .70 cents.




There is six servings of pop tarts in each package.

The bad ingredients are mainly made of simple sugars, saturated fats and enriched white flour with all of the healthy nutrients taken out of the bread.

These things can lead to weight gain, heart problems, and nutrient deficiency.

Pop tarts have carbohydrates in the crust, minerals (calcium) in the frosting, and fats.

Pop tarts cost $2.86 for six servings and one serving would approximately .47 cents.

eat this

Pineapple, Ginger, and Walnut Oatmeal

This has four servings in each recipe.

This breakfast option includes a lot of fruit options and fiber in the walnuts, along with other nutrients.

The syrup added into the recipe would be the only really bad ingredient in this. As long as it is eaten in moderation, though, there will be no real negative affect.

The fruit fits into the vitamin category, the nuts fit into the protein category and due to the monosaccharides, the syrup belongs to carboyhydrate family. 

All together, this healthy option would cost $13.78 and each serving would be about $3.44.



Cinnamon Rolls

Minibons, a form of cinnamon roll has 15 servings.

This breakfast option includes a lot of glucose, fructose, and artificial flavors.

It is proven that these ingredients can lead to weight gain, heart and cholesterol problems and possibly even a negative change in mood.

This option can fit into the carbohydrate family with all of the monosaccharides and the minerals category with the calcium in the frosting.

All in all, the minibons cost 21 dollars and each serving is around $1.40.

Multi-grain Cereal

Eat this

There is 8 servings per recipe for this option.

This breakfast is very well rounded, including almost all of the nutrient families.

This option only has a few "bad" ingredients but there is not enough of them in a serving to have any real affect on the human mind, body, and behavior. These would be the brown sugar and the honey, and only the honey if it is inorganic.

This breakfast fits into four of the five nutrient categories, these being carbohydrates in the oats, fat in the canola oil, vitamins in the fruits such as cranberries, and proteins in the various nuts.

This breakfast would cost $17.81 to buy all of the ingredients making each serving $2.20. 



Frosted- flakes (or other sugary cereals)

In a Frosted Flakes box, there are ten servings.

This cereal is high on sodium and very high on sugars.

The above ingredients can lead to heart problems in the future even though these sugary treats are directed at kids.

The cereal fits into the carbohydrates family with all of the sugar and the label describes a number of vitamins in the cereal.

The box of cereal costs $5.59 and each serving costs around 56 cents.

Peach and Toasted Almond Greek Yogurt

Eat this

There is one serving in each recipe of this breakfast option.

This breakfast option delivers a lot of good taste without added sugars and instead with fruit.

This option doesn't have bad ingredients unless the greek yogurt is fat-free.

Fat-free yogurt takes away necessary nutrient and could leave people deficient in said nutrients.

This breakfast belongs to the minerals category with the calcium in the yogurt, the protein category with the almonds and the vitamins category with the fruit.

Each serving costs around $3.45.




A box of pancake mix makes 18 servings.

Pancakes are mainly made with sugar and salt, along with more sugar in syrup, chocolate chips, or whatever toppings are put on it. Fatty butter is also detrimental.

These ingredients can cause weight gain to possibly heart failure. They can also create a form of depression among some.

The pancakes can fit into the mineral category with the milk mixed in to make it, the carbohydrate family with the sugars and the fats family with the added fat topping.

A box of ix is around 3 dollars making each serving around $1.70.

Eat this

Dark Chocolate Banana Muffins

This recipe give 9 servings per recipe.

This breakfast includes many of the nutrients in their, if not healthiest, more healthy forms. An example being the carbohydrates in the chocolate not being as refined do to dark chocolates nature.

This recipe fits into the six categories very well, carbohydrates living in the sugar used to create it, minerals in the milk in the mix, fat in the oil mixed in, and protein in the eggs used as well.

The ingredients for this breakfast would be $14.82 at a cheap price and would make each serving around $1.65.




There are six servings of bagels in each package.

A bagel that the average person eats is filled with enriched white flour, which doesn't contain many of the necessary nutrients that was once in there and is filled with simple sugars.

These ingredients will take a toll on the body by not getting enough of certain nutrients and getting to much of the poor versions of certain nutrients. This could lead to weight gain and nutrient deficiency. 

The bread bagels are made of fits into the carbohydrate category along with water which is mixed into the dough, but any other nutrients are so low in bagels that they are not even really there.

Bagel packages cost $1.88 which would make each serving around 31 cents. 

eat this

Mini Ham and Cheese Quinoa Cups

This recipe creates 7 servings of 4 cups each.

The breakfast makes a person feel fuller longer with only a little bit of food while still getting the body the necessary nutrients to function.

This option includes protein in the eggs, minerals from the calcium in the cheese, and vitamins in the vegetables.

This breakfast will add up to about $16.43 making each serving $2.35.




There is 10 serving of bacon in an average sized pack.

This breakfast option includes a lot of fat, most of it being saturated fat.

This ingredient could lead to severe weight gain, pressure on the liver, and with the severe weight gain, a very possible self-esteem hit.

This breakfast fits into the fat category and the protein category, with the knowledge that meat contains a lot of protein.

A package of bacon on average will cost $6.11 making each serving around 61 cents.

Cherry Nut Granola Squares

Eat this

The recipe produces 8 servings.

This is a good breakfast option because it gives people a sweet treat without it being packed with the simple sugars that we are so trained to crave.

The honey and the salt in the recipe could be considered bad but the amount is so low that it would give no real affect.

This breakfast would fit into the carbohydrates category with the rolled oats, the vitamin category with the various fruits, and the protein category with the nuts.

The ingredient of this recipe are simple and would, in all, only cost around $10.87 making each serving around $1.36.



Microwave Oatmeal

There are 6 serving of microwavable oatmeal in each box.

This breakfast has detrimental ingredients such as a ton of salt.

Salt can create a lot of heart problems which includes raising someones heart rate drastically.

Carbohydrates are in the oats but there really isn't any other prominent nutrient family in this breakfast option.

A box of oatmeal is $3.30. One serving comes out to about 55 cents.

Baked Egg Avocado Boats

eat this

In the recipe, there are four servings available to be made.

This is a healthy option especially with all of the healthy fats and proteins that make up the two main ingredients.

In the recipe, there really isn't anything "bad" in the simple yet healthy dish.

This recipe fits into the fats category, especially due to the avocado, and the protein family because of the egg.

The entire recipe would cost $6.74, making each serving approximately $1.69.  




Instant noodles are made as a single serving sort of food and only have one serving,

This food is packed with unhealthy ingredients including an uproar of salt, far too much to benefit the body and the simple sugars that do nothing beneficial for the body.

The salt and sugar both could have a negative affect on the heart and the sugar could create a fat increase. Along with this, the sugar is known to cause mood swings.

It is at least known that the noodles fit into the carbohydrates family due to all of the simple sugars.

Instant noodles can be as cheap as 13 cents per package, or serving.