I got an email this week from Bill with a question about breakfast, and he listed two different

breakfast options and asked me which one I thought would be better.

But I didn't actually love either one of them.

One was higher in protein, but completely devoid of fiber.

The other was higher in fiber, but quite low in protein.

Well, today, for Bill and for everyone else, I have nine tips that will help you make sure that your breakfast is ringing all the bells.

Hello and welcome to the Nutrition Diva podcast, a show where we take a closer look at nutrition news, research, and trends, and answer your food and nutrition questions.

I'm your host, Monica Reinagle, and today I have nine tips that will help you avoid some of the most common breakfast pitfalls, and make sure that you're getting the most out of your

morning meal. Tip number one, make your breakfast bigger. One common breakfast mistake is simply not

eating enough. When you wake up in the morning, it's probably been at least eight to ten hours

since you've eaten, so you're basically running

on empty.

Is it realistic to expect a 200-calorie breakfast to last five hours?

Probably not.

The typical adult needs somewhere between 1,800 and 2,400 calories a day. And most people are awake for 16 to 18 hours a day. So

here's a little rule of thumb. A meal should provide at least 100 calories for every hour it will be

until your next meal or until bedtime. So if it's going to be five hours until

lunchtime, you should probably be eating closer to 500 calories at breakfast. Now, some of you are

going to find that number shockingly large, but that's because you've been brainwashed to think that a 90-calorie breakfast bar

or a 100-calorie yogurt cup is a good weight management strategy. But an ultra-low-calorie

breakfast is going to backfire if you're already hungry again by the time you get to work.

If you're only going to eat 200 calories for breakfast,

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