We’ve all heard that breakfast is the most important meal of the day, but do all breakfast foods have the same desired effect on your body throughout the workday? The short answer is no, not all breakfast foods give you the same energy and ability to concentrate while applying and interviewing for jobs, managing your team, or just completing the mundane tasks that your job requires. If you are struggling throughout the day to concentrate and complete tasks quickly and efficiently, it’s time to consider making some simple switches in your morning diet.

The following list of “this” and “that” can help you to determine the areas of your diet that are negatively impacting your productivity, and what simple edits you can make in your breakfast menu that will help you to make the most out of the most important meal of the day.


Eat this: Eggs

You probably already know that eggs are an egg-cellent source of protein that provide your body with the energy that it needs to stay on track throughout the day. But did you know that eggs are also a source of choline? Choline is a nutrient that supports brain function, energy levels, cognitive ability and memory. If this sounds like something you could use more of throughout the workday, try starting your day with a serving of eggs. An added bonus is that eggs can be prepared in a variety of ways that will appeal to your taste buds, budget, and time constraints. Do you find it hard to make time to cook in the morning? Boil a couple of eggs to eat on the road. If you are more like me, try making a scramble or omelet that allows you to throw in some greens and other nutrient and vitamin rich sources to form a complete meal.

Not that: Skipping breakfast

If you struggle to eat breakfast in the morning, consider the adverse reactions that skipping the first meal of the day can have on your productivity at work. The long period of fasting that occurs as a result of skipping breakfast causes a drop in blood sugar, which can have a negative impact on your cognitive function. Our brain needs nutrients to think critically, recall information, and interact with others, making it necessary that we provide it with the nutrition it needs.

Eat this: Blueberries with Greek yogurt

One way to add a bit of natural sweetness to your breakfast is by adding blueberries to Greek yogurt. Not only will the blueberries add some flavor, but they have also been known to boost memory function and energy levels. When you add blueberries to Greek yogurt (which contains B-12 that assists brain function and protein that gives you energy), you are creating a breakfast that will help you to stay productive throughout the day.

Not that: Blueberry muffin

While a blueberry muffin does contain blueberries, the benefits of those berries are often eclipsed by the sugar and carbs that one single muffin contains. After eating one of these sugar packed morning treats you will experience a spike in your blood sugar, quickly followed by a decline. This quick dip in your blood sugar levels often results in a rapid decline in your energy level, making this an undesirable breakfast choice if you have a long day of work ahead of you.

Eat this: Avocado toast

I’m sure that you have seen plenty of Instagram and Facebook pictures depicting a gourmet looking piece of avocado toast. Although these are impressive, you don’t need to be a culinary expert or spend a lot of time positioning each piece of avocado perfectly to get the desired results. Anyone can make this healthy meal, and should. In addition to requiring very little preparation, avocados are rich in healthy, monosaturated, fat. Unlike the fat that is found in a bag of potato chips, this fat gives you the energy to make it through the workday. The vitamins and minerals in avocados have also been linked to increased mood, lower blood pressure, and higher thought processes. The next time you think about skipping breakfast because you “don’t have time to make a meal”, throw some avocado on some high in fiber, whole wheat toast for a complete meal on the go.

Not that: Bagel

While bagels are delicious, they are very high in carbohydrates and very low in fiber, protein and healthy fat (all of which translate into energy). The starch and sugars in bagels are digested quickly, give you a speedy boost in your blood sugar levels, and leave you feeling sluggish for the remainder of the day. It is better to start your day with foods that will allow your body to slowly release energy rather than a quick burst.


These simple switches from “that” to “this” may seem trivial, but it is important to remember that food is fuel for your body and if the right choices are made early in the day you can raise your productivity, energy level and concentration at work.