Fruit-Yogurt ASK ALFONSO

Ask Alfonso: Are Fruit And Yogurt Good Breakfast Choices?


Hi Alfonso,

I came across your great website. I’ve been working out for past 4 months (mostly BodyRock workouts) and although I’ve spent some time searching the Internet for nutrition advice, it’s still sort of confusing for me.

I started eating a bowl of fruit and yogurt for breakfast a few weeks ago and about an hour after that I do my workout (I leave for work about noon so I have plenty of time). Sometimes I don’t have time to workout in the morning so I do it later in the afternoon but my breakfast is still the same.

What I understood from one of your articles and advice was that I should avoid eating fruit and yogurt first thing in the morning. Is that correct?

Also I forgot to mention, I’m not overweight (people would say I’m quite skinny) but even skinny people have fat, right? Although I do have those damned love-handles – pardon my French.

What would you recommend for me to eat for breakfast if I workout right after – and what if I do my workout later in the day? Thank your for your time.

Kind regards


Hey Ivet – great question!

Let me first clarify my suggestions regarding fruit and yogurt intake The context in which I recommended not eating those foods for breakfast was one in which a person’s primary goal is fat loss.

Since fruit and yogurt are mostly easy digesting, and a great source of fuel for the body, you’re less likely to use body fat for fuel, and will elicit a higher blood sugar level than say if you had an egg white omelet with a slice of Ezekiel bread. The trick to coaxing your body into fat loss is to ingest food that is hard to break down, which first requires more calories to be burned, will keep you fuller longer, and provide a more steady supply of energy.

But if you don’t need to lose weight and are happy with your body fat then by all means eat fruit and yogurt for breakfast. The issue was never whether these two food groups provided great nutrition; it was whether they were conducive to fat loss. And while it is true that total calories consumed will ultimately dictate your body mass, what those calories consist of can either speed up, or slow the process down.

The other point that needs to be made is one of nutrient timing, in other words, does the fuel taken in match the demand? In your case, when you eat fruit and yogurt and then follow it up with a workout, those readily available sugars can be used to fuel your workout. But too often I hear of people eating huge bowls of fruit, or drinking yogurt smoothies, only to sit behind a desk, or go to work where minimal activity is required. Those are instances where the likelihood of using the supplied fuel is nil, and a more likely scenario is that you’ll crash from a sugar high. And that’s one of the reasons why people who eat “healthy” are overweight.

I always say match your food intake with the performance of the machine – your body. If you have a relatively quiet day, with minimal activity, then strive to eat whole grains, complex carbohydrates, fiber, lean protein and healthy fats. If you’re about to hit a serious workout, have just come from one, or will be active at a party, swimming, family event etc., than supply foods that work better to give you the needed “on tap” energy.

As for you, it’s your choice. Even if you’re not working out right after, you can still eat your fruit and yogurt, although I’d like to see more protein present, maybe from eggs, or an added supplement. I didn’t intend for my suggestions to infer that I don’t like those two food groups. I love Greek yogurt, and most fruit is delicious, tasty and can be used in many recipes. I was directing my comment to those who are trying to lose body fat and giving them tips I’ve learned to help speed up the process.

And by the way, a fruit and yogurt smoothie is a great post workout drink as it supplies simple sugars to start replenishing those muscle stores you just burned up. Just be sure to throw a scoop of protein powder in to feed the muscles too!

Let me know how it goes and if any of you out there would like to book a more in-depth consultation with me – just drop me a line via the How To Book button in the sidebar.

And if you have a question – please just click here. I’d love to help you!


All information contained within this site, Angry Trainer, is for informational purposes only.  It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician.  No action should be taken solely on the contents of this website.  Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.

4 comments on “Ask Alfonso: Are Fruit And Yogurt Good Breakfast Choices?

  1. I also add low-fat cottage cheese to my jogurts to add protein. based on the amount of carbs I need I add granola (mixed muesli, oats, nuts etc), dried fruit (high in sugar – only before workouts) and fruit.

  2. Hey Alfonso,
    thank you very very much for your answer. Can you clarify one more thing for me though please? If I had an omelette for breakfast and then after an hour or two, do my workout, is it better for fat loss than fruit and yogurt?
    Thank you again. I love your site:)

  3. I have two breakfasts,

    1: mon/wed/frid: 1 piece of whole wheat bread + 1 scrambled eggs with ham + tea with half water and half nonfat milk.

    2: tue/thu/sat/sun: (days i workout) around 3/4 cup of oatmeal + some almonds with nuts (less than a handful) + half a banana + non fat milk

    gotta say the second one is my fave! When i workout in the morning my after workout snack is always natural yoghurt + fruit. I try not to eat to much fruit beacause when i weighed the most was when i stopped eating cereals (sugary ones) and replaced them for fruits and i was also eating alot more salads.

    On mon/wed/frid for my school snack i always bring a mix of fruits and usually with some carrots in it, is it a good snack?

  4. Pingback: Change It Up: EAT Your Fruit, Don’t Drink It! « Angry Trainer Fitness

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