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Your Comprehensive Guide to Building a Healthy Breakfast

Of the three daily meals, breakfast is the most undervalued. How many times have you heard, “I just don’t have time in the morning to eat!” This kind of excuse is far too common. While it’s true that we lead increasingly busy lives, a healthy breakfast is essential to starting the day off right. Get up early, and get going!


At itSpray, we believe nobody should have to sacrifice convenience for wellness. Breakfast is no exception. It is entirely possible to get a nutritious breakfast without hours of preparation. The purpose of this article is to act as your comprehensive guide to building a healthy breakfast.


Morning Hydration

Before you consume anything for the day, drink water. Hydrating right away in the morning can help kickstart your metabolism. Additionally, drinking water after a long night of sleep can help provide energy. Right when you wake up, you may not feel thirsty, but your body is likely dehydrated from the night.


Our advice is this: as soon as you first enter the kitchen, drink a glass of water. This is a super simple way to start the day and set the tone for what you eat.


Protein, Protein, Protein

Hands down, the most important component of a healthy breakfast is protein. Protein will keep you full much, much longer than carbohydrates. Classic breakfast junk food–pastries, bagels, donuts–are all processed carbohydrates, which is all sugar. Your body breaks down sugar at a rapid rate. On the other hand, protein processes slower. Therefore, by consuming protein with your meal, you will stay full for longer into the day. 


Great examples of healthy proteins include plain nonfat Greek yogurt, eggs, sausage, or nut butter. 


Whole Grains

Harvard University’s School of Public Health found that whole grains contain essential nutrients like fiber, B vitamins, iron, copper, zinc, and more. Thus, whole grains are critical to a healthy breakfast. To ingest as many essential minerals and vitamins as possible in the morning, opt for whole grains. 


Great examples of whole grains are quinoa, whole grain oats, porridge, or certain breads.  


Fruits and Vegetables

It’s no secret that fruits and vegetables are essential to a healthy diet. A healthy breakfast contains a generous serving of both fruit and vegetables. Fruit is a great treat for anyone with a sweet tooth, as it can beat cravings in a guilt-free way. 


Our advice is to throw together a side plate of fruits and vegetables to start the day right. Whole foods, right from the Earth, are almost always the best option. 


Supplements and Vitamins 

Lastly, supplements and vitamins are important to start the day off. Though we like to imagine that we get all the essential minerals from diet alone, it’s unrealistic for most. Therefore, supplements are critical to a healthy breakfast. 


itSpray’s BOOSTit spray is the perfect addition to your meal. BOOSTit helps start the day right with Vitamin C and Echinacea. By adding BOOSTit to your morning routine, you can help boost your immune system for the day. 


Another great supplement to kickstart your day is itSpray’s CHARGEit spray. CHARGEit contains a plethora of B vitamins to help boost energy. If you struggle to get going in the morning, CHARGEit is a fantastic addition to your morning as well. 


Ultimately, by taking a few moments to plan a healthy breakfast, you can change your entire day. So, take control of your health! Plan ahead, and enjoy a more energized, empowered, positive day.