Breakfast – they don’t call it the most important meal of the day for nothing!

The first meal of the day has been proven time and again by various medical studies to have health benefits that include increased alertnesshigher intake of essential vitamins and minerals and even weight loss.

Since it’s crucial to do breakfast right,  we asked those who know nutrition best about their go-to breakfast choices and here’s what they have to say: 

Princess Balgos 

Convention Assistant at the Nutritionist-Dietitians’ Association of the Philippines, Nutritionist-Dietitian at MyHealth and a Freelance Nutritionist

Go-to breakfast choice: Egg/chicken/tuna sandwich with lettuce and tomato.

Healthy Breakfast
“This sandwich has a combination of carbohydrates (from the bread), protein (egg/chicken/tuna), fat (from the mayo) and a source of fiber from lettuce and tomato. The most important thing is to eat with moderation, variety, and balance,” she says.  

Harvie Baron 

Sports Nutritionist & Founder of the Baron Method

Go-to breakfast choice: Unpolished rice (usually 2 cups), a viand (ulam) made with organic meats, 2 organic eggs, and a minimum of a cup of vegetables.

Healthy Breakfast_Image by © IMAGEMORE1/Imagemore Co., Ltd./Corbis
Image by © IMAGEMORE1/Imagemore Co., Ltd./Corbis
“I believe that breakfast is the most important meal of the day and it sets the tone for your eating and cravings for the rest of your day. A healthy, balanced breakfast is key to healthier eating habits,”  he advises. 

Dana Villacorta

Head Dietitian of Creative Dishes and Recipes, Inc. at De Los Santos Medical Center Branch

Go-to breakfast choice: Cooked oatmeal (preferably rolled oats) with fresh fruits like bananas, mangoes or grapes. 

Healthy Breakfast_© Copyright 2007 Corbis Corporation

  “For me, the most important meal of the day is really breakfast. It fuels your body for the whole day and your activities. I feel kind of weak when I am not able to take my breakfast,” she says. 

 Joy Moreno 

Admin-Dietician at Creative Recipes and Dishes, Inc. 
Go-to breakfast choice: Nestle Fitnesse with milk and fruit
Healthy Breakfast_Photo courtesy of Nestle Fitnesse
Photo courtesy of Nestle Fitnesse
“We need to fuel up to start our day. There are some people who are very busy and don’t have time to prepare or even eat their breakfast so I also advise them to eat food that can still provide them a balanced diet like cereals with milk and fruit,” she says. 

Kenwyn Ferrer

Registered Dietician + Sales Account Specialist at Great Food Solutions, San Miguel Foods Inc. 

Go-to breakfast choice: Banana or pomelo, 1 hard-boiled egg, 1 piece of wheat bread with either cheese spread or homemade tuna/chicken spread.

Half Peeled Banana --- Image by © Michael A. Keller/Corbis
Image by © Michael A. Keller/Corbis
 “I choose a healthy and light breakfast since aside from I’m busy and always on-the-go, I feel that it is filling and nutrient-dense enough to keep me full until lunch time,” Kenwyn shares.