The truth about breakfast. How much do you need them?  


Adorable ethnic little siblings having breakfast in kitchen



A lot of advice about a healthy breakfast and recipes are basically very superficial. 

Although I take it out of context and simplify it completely, most people then have the idea that they will have oatmeal for breakfast and have a healthy breakfast. They have a handful of fruit, a little bread and an avocado spread with healthy fats and hurray I have a healthy breakfast, I lead a healthy lifestyle.

Well, it’s a little more complicated. Fortunately, just a little.

A healthy lifestyle and a healthy diet need to be taken in a broader context.

In fact, a healthy and balanced diet means this: you need to cover your body’s daily needs for macro and micronutrients . Whether you achieve this through one way or another way of eating is secondary. Almost every single macro and micro nutrient also contributes to the proper functioning of your body – from hormonal balance, through the renewal and formation of cells, to the activity of individual organs.

The key in this is all the nutrients and their daily needs . If we include breakfast, it is important to know how and how many nutrients to cover for breakfast, so that we can get the rest of the nutrients in the morning in other meals.

Maybe it sounds a little complicated, so let’s take some examples.

Eat your daily ration of fruit for breakfast, which can be considered healthy, but if you eat unhealthy food the rest of the day, then what about the breakfast fruit. A little health is not enough for overall health.

On the other hand, eat whole milk chocolate in the morning, which is full of sugar and has virtually no nutrients, but the rest of the day you will eat whole and nutritious foods. Well, that one occasional chocolate doesn’t have to do anything wrong, because the vast majority of the whole day’s diet is made up of nutritious meals.

But I will be optimistic and I believe that you want to eat healthy most of the day. So what would that mean for breakfast? 

For example, for a healthy adult woman who exercises and maintains her fitness during the day, she should take 120 grams of protein, 160 grams of carbohydrates and 70 grams of fat, ax milligrams of various micronutrients and vitamins, so a healthy breakfast could look like this in practice:

  • If she eats it four times a day, then she would take it for breakfast.
  • Or take 30 grams of protein, 30 grams of carbohydrates and 20 grams of fat and just some micronutrients. The residue is then broken down into other dishes as needed.
  • Or he takes 30 grams of protein, 10 grams of carbohydrates, 10 grams of fat, just some micronutrients, he breaks down the rest during the day and in the evening before exercise he indulges in the most carbohydrates to have the energy to exercise.


Do you understand where I’m going? 

A healthy breakfast does not mean a specific rule or a miracle recipe, according to which you could say that this is good, but not there anymore.

In order to be truly healthy, they must always be taken in conjunction with the total nutrient requirements during the day. You need to be aware of what nutrients it contains or does not contain in order to be able to cover them with other meals during the day.

 As for micronutrients, i.e. minerals and vitamins, it’s very simple and you don’t have to calculate anything. All you have to do is have a balanced diet, i.e. during the day / week you eat whole foods from fruits, vegetables, meat, cereals, pasta, legumes, fish, yoghurts and dairy products, and they together have enough minerals and vitamins. 

So far, however, we are only going on the surface, so let’s take a closer look at it all.


Pillars of healthy eating and breakfast

Food for a balanced diet in the form of circle. Isolated on white. Pie chart. Food background.


So there is no single miracle guide to making a healthy and balanced breakfast. You may have already understood this after going through a variety of dietary fads and trying any miraculous drinks and weight loss packages, but without the slightest success. Know that the secret lies in something completely different than trying to occupy your body with various shortcuts. It will not be fooled.

The “nutritionists” don’t tell you the secret because it doesn’t sound attractive and sexy, so they can’t make money on it. It is a simple principle that applies to everyone and always. It’s a long, unattractive and challenging journey, but when you understand it correctly, the result is guaranteed.


Energy balance

In recent years, the energy balance has been more in the background, and all sorts of dubious diets and weight loss products have been promoted instead. And that’s bad, because energy balance determines whether you gain weight or not.

Although counting calories is not necessary, the basic rule still applies that total caloric intake is a key factor in determining your weight and health .

Simply put:

  • if you take in more calories than you burn, gain fat, or exercise, your body will use this excess energy to grow muscle ,
  • if you take in fewer calories than you burn – so you will be in a caloric deficit , you will lose weight.


This is a fact , confirmed last hundred years a vast amount of studies . Energy balance is a decisive factor in determining whether you lose weight or gain weight. It’s like the cornerstone of a building. Athletes around the world know and use this to regulate the amount of fat in the body. And although every body’s metabolism is set up a little differently, this rule applies to everyone. 

There are very few exceptions where the principle of energy balance can falter, and they are mostly related to serious health diseases or the use of certain medicines.

Of course, the alpha and omega is to find out how your body’s energy balance is set. A calorie calculator will help you with this .


Macronutrient balance

But not to mention just those calories, they are otherwise very important, that’s not all. It is also a question of how to properly distribute them among the individual macronutrients.

Macronutrients are all those nutrients that are needed in large volumes: they include proteins, carbohydrates and fats.

To keep track of what foods contain:

  • Carbohydrates (4 calories per gram): bread, pasta, potatoes, rice, but also legumes, fruits or vegetables, 
  • Protein (4 calories per gram): the main sources are meat, fish, dairy products, eggs, legumes and some vegetarian alternatives such as tofu,
  • Fats (9 calories per gram): the main sources are mainly nuts, seeds, oils, butter, cheese, fish and fatty meat.


Macronutrients are important for any sensible person in the field of fitness and healthy eating. If you are one of the sensible (I hope), your goal is not just to lose weight or gain weight. In particular, you want to optimize the structure of your body – that is, have enough muscle and less fat. And in that case, the balance of macronutrients matters almost as much as the energy balance.

Proteins are the most important macronutrient. If the others didn’t care, it didn’t.

But unlike fats and carbohydrates, you can’t reduce protein to a minimum without compromising your health and the composition of your body, because protein has the greatest effect on building and maintaining muscle mass.

You can read exactly how to set the daily ratio of macronutrients in your diet in this article .


Micronutrient balance

Multi vitamin mineral complex supplement. 3d Empty pill bottle mock up. Vitamin a b c d e k. Mineral calcium iron zinc selenium iodine magnesium. Trendy health multivitamin complex vector illustration

Micronutrients are important substances that your body needs in smaller amounts, such as vitamins and minerals.

Many of them are very important for your health and overall functioning, because they are involved in many vital functions. 

The most important things you should know are:

  • Magnesium : plays an important role in more than 600 cellular processes, including energy production, the proper functioning of the nervous system or muscle contraction.
  • Potassium: this potassium plays an important role in maintaining proper blood pressure , body fluid balance and is also important for the proper functioning of the muscles and nervous system,
  • iron: in addition to binding oxygen in the blood, it also improves the functioning of the immune system and the activity of the brain,
  • Calcium: in addition to being an important part of bones and teeth, it is also needed for proper heart function.


There are, of course, many more important vitamins and minerals, and each one is involved in the healthy functioning of your body. It is therefore important that your diet contains sufficient micronutrients .

Their recommended daily dose depends on your physical activity, body size or age. 

In simplicity, however, it can be said that if you have a balanced and varied diet, most of these substances are sufficiently covered and it is not necessary to buy supplements at all.




List of suitable foods for breakfast

Food sources of natural antioxidants such as fruits, vegetables, nuts and cocoa powder. Antioxidants neutralize free radicals

So depending on whether you want to gain weight or lose weight, there are no good and bad foods. It determines your total daily energy intake and expenditure. 

Of course, when it comes to health, white bread for breakfast is not a healthy choice, as it does not have many nutrients for you. Therefore, healthier choices full of nutrients should always win over less healthy ones.

But before I tell you a smaller list of such foods, there’s one more quick thing you should know when it comes to losing weight.

Since you need to take in fewer calories, this of course means that you also need to eat a little less. But that doesn’t mean you have to starve. On the contrary. Just know the foods that can feed you for longer. This will reduce the risk of being hungry quickly after breakfast.

Well, here is a promised list of foods suitable for a healthy breakfast:

  • cottage cheese – contains casein, a type of protein that is digested very slowly
  • Eggs – are among the most saturated foods
  • tuna in its own juice – it has a minimum of calories for being meat, it is full of protein and in addition, after 100-150 grams, which are normally canned, you will be full for a long time
  • skýr
  • oat flakes
  • cottage cheese
  • nuts – pay attention to the higher content of fats and therefore also calories, but even in small quantities as a supplement they can increase the feeling of fullness, as they are very rich in themselves
  • peanut butter – similar to nuts, it is very caloric, but only a small amount can satiate you properly, so it is suitable as a small side dish
  • casein protein – unlike whey protein, which you absorb within 2 hours, so it can saturate you for up to several hours
  • fruit in smaller quantities – e.g. bananas and berries.

















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