13 Healthy Foods to Eat for Breakfast, According to Nutritionists
Stay fuller for longer with these nutritious and delicious ideas.
Gulping down a cup of office coffee and what's left in a half-eaten bag of M&Ms in your desk drawer (or your kid's leftover Goldfish crackers) may be easy, but it doesn't count as a healthy breakfast. The best way to start off your day is to take those extra few minutes to eat a meal that provides protein, fiber and other essential nutrients that will power you up and give you momentum to get through the morning.
One of the top benefits of transforming the first meal of your day from an afterthought to a delicious priority? It can help you shake off the brain fog that comes along with low blood sugar. There are many health benefits to eating brekkie: One study suggests that individuals who skip breakfast are more likely to develop metabolism problems. Not only that, people who do eat breakfast are more likely to have lower serum cholesterol levels, keeping their hearts in good shape.
If you're someone who usually doesn't feel hungry in the morning, that's okay. Breakfast doesn't have to involve a farmhouse-worthy spread of omelets and pancakes. You can start small and try out a few light options (a smoothie or cup of yogurt?) to see what feels good and gives you that extra morning spring in your step.
What does a balanced breakfast look like?
An ideal morning meal would include a trio of protein, fiber-packed carbohydrates and better-for-you fats — feel free to add in as many veggies and fruit to the equation as you'd like. Avoid subbing protein or fiber-rich carbs for more fat, or vice versa; you need all three to truly get your day started right.
Regardless of what your pantry looks like right now, follow these nutritionist-approved guidelines to make breakfast more enjoyable and fuel-filled:
- Watch for added sugar: Your favorite breakfast may taste savory, but sugar tends to silently hide out in things like granola, oatmeal, bagels, cereals and bars, as well as coffee, tea and juice. Reach for unsweetened products if you can (including non-dairy milk for your cup of morning joe) and keep sugar counts as far below 10g per item as possible.
- Power up on produce: Breakfast salads are in! Add leftover veggies or fresh greens to eggs or whatever else is on your morning plate. The added punch of fiber can help you feel fuller (and more satisfied) for longer.
- Lean on lean protein: Bacon is tasty, but is best in keen moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs rather than processed deli meats.
To get you started, we've compiled a list of tasty ingredients that you can mix and match to build a nutrient-dense breakfast that will give you long-lasting energy.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Valerie Agyeman (she/her) is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.
Laura Iu, R.D., is a registered dietitian nutritionist, certified intuitive eating counselor, yoga guide, and owner of Laura Iu Nutrition, a private practice in New York City. She earned her Bachelor of Science in Nutrition and Dietetics from New York University and completed her internship in dietetics at Weill Cornell & Columbia Medical Center of New York-Presbyterian Hospital. She went on to work in New York City’s top hospitals, including Mount Sinai Hospital and NYU Langone Health. She believes that true health is all encompassing — physical, emotional, and mental wellbeing — not an external measure via shape or size.
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