Protein Protein is essential to a balanced breakfast. Complement your complex carbohydrate with a protein such a skim milk or yogurt. Both are low fat, yet full of protein. At least 6 grams of protein per 200 calories is recommended. The last component of a healthy breakfast is the most forgotten.
Some fat is essential for satiety as well as for the absorption of fat-soluble vitamins.
Having fat in the morning will decrease your hunger at lunch and enable you to make a well-rounded, healthier choice at lunch. Thirty percent of your daily calorie intake should come from fat, but pay attention to the type of fat you eat. No more than 10 percent of your total fat calories should be saturated fats. Saturated fats are found in animal based products, such as cream cheese and butter, and in fried foods. It is best to choose unsaturated fats or plant based fats such as nuts, avocados, seeds, almond butter, and peanut butter.