You’ve probably heard that breakfast is the most important meal of the day. We believe that every meal is important, but having a good breakfast certainly sets the tone for the day. It feels good to eat well. When you nourish your body with the nutrients it needs, you are rewarded with sustained energy and motivation to continue with healthy choices. Everyone has a different appetite in the morning. Some people wake up ravenous after several hours of sleep. Others need a little time to wake up before they can think about taking a single bite. No matter where you typically fall on the hunger spectrum, there is a nutritious, nourishing way to break your fast in the morning.

Another old saying about food goes, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Overall, the total number of calories eaten and burned in one day is also important. However, some experts believe that this meal planning method has merit. An article from Real Simple magazine shares opinions from three registered dietitians, including Keith Ayoob, Ed.D. who is also an Associate Professor of Pediatrics at the Albert Einstein College of Medicine. Ayoob says, “A lot of people don’t feel hungry for breakfast because they’re eating too much at night. But you’re better off consuming more calories, including some extra protein, in the morning. It satisfies your appetite, so you won’t be so hungry at night, and you’ll have the nutrients and energy when you need them.”

If eating a hearty breakfast works for you, try starting your day with a good mix of protein and complex carbohydrates to fuel your morning. A bowl of oatmeal may sound boring, but it can be dressed up and happily devoured with some easy upgrades. This time of year, berries are ripe and add the perfect touch of sweetness to your breakfast. A scoop of peanut butter, protein powder, or walnuts gives your breakfast a protein boost that will keep you feeling satisfied a lot longer than quick burning breakfast foods filled with simple carbohydrates, like cereal or bagels.

A friend of mine told me that she always starts her day with a salad. By getting a few vegetable servings in before 9 AM, she felt energized and “clean.” There are loads of breakfast salad recipes on Pinterest. Even if you pair a small salad on the side of a more traditional breakfast, your body will thank you for getting those vegetable servings in.

Another way to get some veggie servings in first thing in the morning, is by way of the popular green smoothie. The smoothie is a great breakfast idea for the person who isn’t keen on eating like a king in the early morning hours. Toss some spinach, fruit, liquid, ice, and protein, and sip as you go to work or wherever the day will take you. Check out this Buzzfeed post for 19 Green Smoothie Recipes.

As always, Louben Repke and his staff of personal trainers at Repke Fitness are happy to help clients achieve health and fitness goals by offering nutrition guidance that stems from years of experience and education. Repke’s clients can share food diaries via My Fitness Pal where the trainer can assess what may be working or not working for each individual client. Whether you eat like a king or a pauper in the morning, Louben can see if your days and weeks are balanced nutritionally, and help you achieve your goals.