The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (2024)

The way we start our day can drastically influence how the rest of it will pan out. This is often why breakfast is said to be the most important meal of the day. And with the culinary inspiration of social media in recent years, there’s no shortage of creative breakfast ideas to choose from. But what constitutes the healthiest breakfast? What foods or nutrients should you be looking for to fuel your body? Is breakfast actually as vital of a meal as its claimed to be?

13 Easy, Healthy Breakfast Ideas to Start Your Day Strong

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (1)

Is Breakfast Really That Important?

“Breakfast nourishes the body with important nutrients and provides energy to start the day,” Batajoo says. Research also proves the importance of a morning meal. One 2021 data analysis of over 30,000 people found individuals who skipped breakfast were more likely to get fewer key nutrients—including fiber, vitamins C, D, and A, B vitamins, calcium, iron, and phosphorus—in their overall diet. Another 2021 review found that individuals who were regular breakfast eaters had lower risk of heart disease and metabolic disorders like type 2 diabetes. Yet another study found that skipping breakfast was associated with interference with circadian rhythms, as well as higher blood sugar levels after eating for the remainder of the day in those with diabetes.

All of this said, on the other hand, every person is ultimately different, and it’s important to listen to your body, your appetite, and your preferences. While some people may feel better eating breakfast, others might not—and that’s perfectly OK. If you don’t typically eat breakfast and don’t love the way you feel most mornings or early afternoons, try having a good breakfast to experiment and see if it helps boost your energy, focus, mood, or hunger pangs.

Components of the Healthiest Breakfasts

In terms of what a well-rounded breakfast is actually composed of, there are a few key nutrients to look for. “The healthiest breakfast consists of complex carbohydrates, protein, and heart healthy fats to keep you satiated, provide energy to kickstart your day, and maintain weight,” says registered dietitian Asmita Batajoo, MS, RD. Let’s take a closer look at how each of these macronutrients, plus one bonus nutrient group, is important.

Complex Carbohydrates

While often vilified, carbohydrates are key to a healthy breakfast (and an overall balanced diet). However, it’s important to choose complex carbs because they’re rich in fiber, vitamins, and minerals. Whereas simple carbs (or refined carbs), like the pastries, bagels, and pancakes, often associated with breakfast, offer little more than quickly digestible sugars (and they’re still a great, occasional treat!). Regularly prioritizing complex carb options like whole grains, fruits, vegetables, and legumes at breakfast time will provide a wide array of health-boosting nutrients; plus, their fiber helps keep us fuller longer through its ability to regulate blood sugars.

These Are the 6 Healthiest Bread Options Out There, According to RDNs

Protein

Protein is not only essential for healthy energy levels and satiety—exactly what we’re looking for from breakfast—but it also helps build and maintain almost every tissue in the body. Ideally, aim for lean proteins, which have less saturated fat and dietary cholesterol to support optimal heart health. These can include lean cuts of meat or poultry, eggs, fish, nuts, seeds, low-fat dairy, and legumes.

5 High-Protein Breakfasts to Keep You Going All Morning

Healthy Fats

Healthy fats also increase satisfaction after eating, making them a perfect breakfast inclusion. Healthy fats promote cell, brain, heart, and metabolic health while also providing a concentrated source of energy. Not all types of fat are as beneficial as others when it comes to their health benefits. Of the three main types of fat (saturated, trans, and unsaturated), choose unsaturated fat sources as often as possible—they positively influence heart health, whereas the other two fat types can be detrimental to it when eaten in excess. Sources of heart-healthy unsaturated fats include olives, olive oil, avocado, nuts, seeds, and some vegetable oils like safflower and sunflower.

Various Micronutrients: Vitamins, Minerals, and Plant Compounds

These micronutrient groups (meaning we need them in smaller amounts than the above macronutrients) are also crucial at breakfast time, if you can try to pack them in somehow. They’re associated with countless health benefits, but will be especially effective at reducing inflammation throughout the body to promote optimal immune and whole body health. You’re primarily going to find these nutrients in plant-derived foods like nuts, seeds, legumes, whole grains, fruits, and vegetables.

Nutrients to Limit or Avoid for the Healthiest Breakfast

Added Sugar

While we all love a donut for breakfast from time to time, high-sugar foods and sweets disguised as breakfast are ultimately not going to serve us in the morning (or throughout the rest of the day). They’re metabolized quickly, leading to a rapid spike in energy levels and a subsequent swift crash, often leading to sluggishness, cravings, and feelings of hunger not long after eating. Plus, too much added sugar can contribute to inflammation in the body which hinders the immune system and overall health. If you love something sweet in the morning (you are not alone!), opt for the occasional pastry (and eat it alongside a source of protein and fiber), limit your sweeteners (or try using a less-refined sweetener like real maple syrup, dates, whole-fruit jam, or honey).

Remember, too, that many “healthy” breakfast foods are loaded with added sugars—flavored instant oatmeals, bars, yogurts, certain juices and smoothies, granola, cereals, and so on—so do a quick scan of nutrition labels to get a sense of how much sugar you’re really getting at breakfast time.

Sodium

With the array of salty meat products that often accompany a hearty breakfast like bacon, sausage, and ham, the sodium content can really add up. Excessive amounts of sodium over long periods of time can lead to high blood pressure levels, but even in the short term, a high sodium meal can leave you feeling bloated and groggy, and that’s no way to start the day.

Saturated Fat and Cholesterol

Many breakfast foods can also be high in saturated fat and dietary cholesterol. These types of fat are generally considered to elevate your blood cholesterol and triglyceride levels. There is some budding research that finds they aren’t as closely linked to fully actualized heart disease as once thought. Even so, we do want to avoid high intakes of these nutrients as they do still have the potential to negatively impact our heart health.

8 Foods That Can Make You Dehydrated and Feel Extra-Thirsty

Ultra-Processed Foods

Ultra-processed foods, which often combine all the aforementioned nutrients to be wary of. Generally, these foods are linked with increased inflammation throughout the body and overall chronic disease risk. Plus, they won’t offer you the kind of sustained energy you’re really looking for in a healthy breakfast.

Is There a Best Time to Eat Breakfast?

“Eating meals at a regular time each day helps promote regular digestive patterns and may boost your mood,” Batajoo says. “According to researchers, eating later in the day can cause the hunger hormone ghrelin to spike, which can result in an increased appetite.”

“Our bodies are most sensitive to insulin earlier in the day so it is best to obtain more of your caloric intake in the morning or early afternoon instead of at night for better blood sugar management,” she adds.

Generally, it’s recommended to enjoy breakfast within two hours of waking as this helps to get your metabolism up and running for the day.

The Healthiest Breakfast Foods to Include in Your Morning Meals

1. Yogurt

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (2)

Yogurt is a highly nourishing food that combines all three macronutrients—protein, carbs, and fat—in one delicious package (especially if you choose a fat-containing variety). Yogurt is a filling, tasty base for a parfait of berries, nuts, and granola, or for a protein-fueled smoothie. Yogurt contains probiotics, making it a gut-healthy choice to jump-start your day. Also, while full fat yogurt might raise red flags for saturated fat content, the fermentation process involved in making yogurt actually converts some of the saturated fatty acids over to more heart-healthy unsaturated fats. Plus, full-fat yogurt in the morning will have even more staying power than non-fat varieties.

5 Gut-Healthy Breakfast Ideas for an Extra-Sunny Start

2. Eggs

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (3)

Crunchy Skillet Eggs With Herbs

Eggs have been an American breakfast staple for decades at this point, and they're a great way to add healthy protein into any morning meal. And while there is some dietary cholesterol in egg yolks, enjoying whole eggs a few times per week is a very nutritious choice and shouldn’t hurt your efforts to maintain good heart health. However, if you really need to be cautious of your cholesterol levels (and your doctor or a nutritionist has recommended making dietary changes to help), simply opt for egg whites.

How to Make a Fried Rice Breakfast Scramble

3. Chia Pudding

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (4)

Strawberry-Chia Breakfast Pudding

Though only really gaining popularity in the last few years, chia seed pudding seems to be here to stay—especially for breakfast. Not only is it easy to prep ahead of time for a quick, grab-and-go option, but chia pudding is also loaded with fiber, protein, and omega-3 fatty acids. All of these combine to leave you feeling energized while also supporting your gut and overall health.

4. Oats

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (5)

Savory Oatmeal With Spinach and Poached Eggs

For some of us, oatmeal has been our go-to breakfast for years on end, including Batajoo, “I love eating a bowl of oatmeal, especially steel cut, in the morning. I usually add honey, cashew butter, blueberries and a dash of cinnamon to really amp up the flavor.” This is an excellent choice when it comes to our overall health as oats are loaded with heart healthy fiber that will keep us satisfied all morning long. So whether it’s overnight oats, oatmeal, or granola, springing for oats is always a good idea first thing in the morning.

5. Smoothies

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (6)

Mango-Turmeric Smoothie

When I’m on-the-go, I always opt for a smoothie in the morning, which lets me pack in all my essentials while filling me up. I'll add frozen fruit and veggies (like spinach) for my complex carbs, vitamins, and minerals. Then toss in a bit of nut butter, flax, chia, and hemp for my healthy fats and proteins. Sometimes I'll sneak in ingredients that I wouldn’t normally eat on their own, but that pack a nutritional punch whirled into a smoothie (these might include spirulina, adaptogenic mushroom powder, or a plant-based protein powder).

7 Smoothie Ingredients Nutrition Experts Love

6. Whole Grain Toast

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (7)

Smoked Salmon Toast

Whether it's slathered in nut butter and bananas, mashed avocado, smoked salmon and cream cheese, or a runny egg, whole grain toast is, and always will be, an ideal addition to a well-rounded breakfast. Whole grain breads contain the fiber, vitamins, and minerals that white breads don't, so provide added fuel for a busy day. “Avocado toast also makes a tasty, satiating breakfast and you can throw a fried egg on top for extra protein,” Batajoo says. Other whole grain products like low-sugar cereals, pancakes, and tortillas will also offer the satisfying benefits of complex carbohydrates.

5 Anti-Inflammatory Breakfast Ideas to Start Your Morning on a Healthy Note

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians (2024)

FAQs

The Healthiest Breakfast Foods and Nutrients to Start Your Day, According to Dietitians? ›

“For breakfast, include protein-rich food such as eggs, cheese, Greek yogurt or nut butter, some vegetables or fruit and fibre-rich food such as whole-grain bread or a high fibre cereal added to the yogurt as a crunchy topping. Avoid juice – go for a whole fruit option to provide extra nutrients and some fibre.

What is the healthiest thing to eat for breakfast? ›

10 Best Healthy Breakfast Foods to Eat
  • Quinoa Breakfast Bowl.
  • Savory Oatmeal Bowl.
  • Kefir Smoothie.
  • Avocado Toast.
  • Tofu Scramble.
  • Greek Yogurt Parfait.
  • Whole-Grain Waffles (or Pancakes) with Fruit and Greek Yogurt.
  • The Bottom Line.
Sep 24, 2023

What do nutritionists eat for breakfast? ›

“For breakfast, include protein-rich food such as eggs, cheese, Greek yogurt or nut butter, some vegetables or fruit and fibre-rich food such as whole-grain bread or a high fibre cereal added to the yogurt as a crunchy topping. Avoid juice – go for a whole fruit option to provide extra nutrients and some fibre.

What are the best nutrients to eat in the morning? ›

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.

What is the best food to eat first thing in the morning for gut health? ›

Incorporate Plant Foods

Qureshi says, "The prebiotic fibers in plant-based foods support your gut health by providing nourishment to the probiotics (aka good bacteria) in your microbiome." So plant foods—like fruits, vegetables, nuts and seeds—are a staple of gut-health-friendly breakfasts.

What is the world's No 1 healthy breakfast? ›

Eggs, eggs, eggs! Regardless of how you like your eggs in the morning, they make the perfect on the go healthy breakfast. With 78 calories and 6g of protein per egg, you can pack in the protein whilst getting a good dose of healthy cholesterol and vitamins A, B-6, B-12 and D.

What is a nutritionally balanced breakfast? ›

Choose whole grain bread, oatmeal, or cereal low in sugar and high in fiber which will help with digestion. Include a lean protein such as peanut butter, nuts (walnuts, almonds), Greek yogurt, cottage cheese, or eggs. This will keep you fuller longer in the morning and stabilize blood sugar levels during digestion.

What is the healthiest protein for breakfast? ›

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.

What breakfast foods keep you full longer? ›

Eating foods that are high in protein, fiber, or both can leave you feeling full for longer, making you less likely to snack on unhealthy options during the morning. High protein options include cottage cheese, yogurt, and eggs. Pair these with nutritious, high-fiber foods such as wholemeal bread, oats, and fruit.

What should be the first thing I eat in the morning? ›

Fruits and vegetables contain lots of vitamins and minerals, fiber, phytochemicals, and other essential nutrients that are great for our health. Eat fresh fruits in the morning on empty stomach to boost physical energy, naturally, detoxify your system, and aid weight loss.

What is the healthiest thing to have first thing in the morning? ›

The best thing is- water does not result in energy crash unlike caffeinated or sugary drinks thus a glass of water in the morning promotes both physical and mental well-being and provide long-term health benefits.

What is the best vitamin to take every morning? ›

All B vitamins (except for folate) are involved in your body's processes of producing energy. Therefore, supplements of these vitamins may have an energizing effect. For example, it's better to take vitamin B12 in the morning for this reason.

What should I drink first in the morning to heal my gut? ›

6 Morning Drinks to Boost Overall Gut Health

Ginger Tea: Ginger has anti-inflammatory and digestive properties. Brew ginger tea by steeping fresh ginger slices or ginger powder in hot water. It can help alleviate gas and bloating. Peppermint Tea: Peppermint tea is known for its soothing effect on the digestive system.

What is the best thing to put in your stomach in the morning? ›

Light, fibre-rich foods first

These re-hydrate the body and help prevent constipation, aid digestion and keep you fuller for longer. Such fruits include apples, pears, strawberries, bananas and avocados, and vegetables like beets, broccoli and carrot.

What is a gut healing breakfast? ›

Some of your favorite breakfast foods like oats, yogurt and fruits such as bananas and raspberries can help support your gut health and healthy digestion. These breakfasts star gut-healthy ingredients while taking just 10 minutes or less to prepare, so you can have a practical yet nutritious option for busy mornings.

What is the best breakfast for losing weight? ›

The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli. If you decide to try high protein breakfasts, play around with food combinations on your calorie tracker.

What is the best breakfast to lose belly fat? ›

  • Jul 16, 2023. BY: ET Online. ...
  • Yogurt. Greek yoghurt is a fantastic breakfast choice for weight loss because it is high in protein and low in calories. ...
  • Eggs. Eggs are abundant in vital vitamins and minerals, as well as high in protein. ...
  • Oatmeal. ...
  • Smoothies. ...
  • Nuts and nut butter. ...
  • Avocado toast. ...
  • ​​Fruit salad​
Jul 16, 2023

What exactly is a healthy breakfast? ›

Including a protein source with our breakfast can help us feel fuller for longer as well as protect muscles. Choices could include yoghurt, beans, milk, eggs, nuts, seeds. Fruit and vegetables: These are valuable sources of vitamins, minerals and fibre. Choices could include tomato, mushroom, berries, apple, banana.

Are scrambled eggs healthy? ›

In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.

Top Articles
Latest Posts
Article information

Author: Horacio Brakus JD

Last Updated:

Views: 6356

Rating: 4 / 5 (51 voted)

Reviews: 90% of readers found this page helpful

Author information

Name: Horacio Brakus JD

Birthday: 1999-08-21

Address: Apt. 524 43384 Minnie Prairie, South Edda, MA 62804

Phone: +5931039998219

Job: Sales Strategist

Hobby: Sculling, Kitesurfing, Orienteering, Painting, Computer programming, Creative writing, Scuba diving

Introduction: My name is Horacio Brakus JD, I am a lively, splendid, jolly, vivacious, vast, cheerful, agreeable person who loves writing and wants to share my knowledge and understanding with you.