The Best Healthy Foods to Eat for Breakfast

The Best Healthy Foods to Eat for Breakfast

When you’re trying to manage your health, no meal gets more attention than breakfast. “It’s the most important meal of the day,” the saying goes.

Although there’s some back and forth about whether you truly need to eat breakfast for weight management, or if it actually helps you eat fewer calories throughout the day, one thing is clear: a healthy breakfast can set you down a healthy path for the day. With that in mind, here are some of the best foods to eat for breakfast.

Healthy Plant-Based, Paleo and On-the-Go Options to Eat for Breakfast


oatmeal healthy eat for breakfast

There’s a reason oatmeal has a great rep as a breakfast food. It is high in soluble fiber — 17 percent of your daily needs in one bowl, which is perhaps enough to help lower cholesterol over time, studies have shown. Oats are also like a blank canvas for breakfast creativity: Add a cup of berries for a burst of antioxidants and additional fiber, a sprinkle of nuts and seeds for crunch and healthy fat, or even egg and avocado for a savory twist on the breakfast classic.


Some dietitians recommend aiming for 20 grams of protein at breakfast because spreading protein intake across all three main meals might help your body use the macronutrient more effectively. Whether scrambled, boiled or over-easy, eggs are an easy way to get your a.m. protein as well as vitamin D and other healthy nutrients. (Plus, concerns over egg yolk raising cholesterol are now widely considered outdated.)

Yogurt or Cottage Cheese

yogurt apple granola spoon breakfast

Calcium and plenty of protein in these two options: What’s not to love? Try Greek yogurt for twice the protein as regular yogurt, and stick to plain. (It’s a myth that flavored yogurt is always a healthy choice, as many varieties come loaded with excess sugar and scary additives or preservatives.) Instead, top and flavor your own bowl for a fast and satisfying breakfast.

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Here’s our go-to formula: 1 cup of the fruit of your choice (berries and bananas are two favorites); one serving of protein (such as yogurt or protein powder); one fat (think almond butter or chia seeds); a handful of green (you really can’t taste them!); plus one cup of water or milk and one cup of ice. You can even prep all the ingredients the night before. In the morning, add the liquid and ice, and blend and go. (Also, beware store-bought smoothies, as they are often overloaded on calories and sugar.)


bananas yellow bundle fruit breakfast

What’s easier than a food that already comes in a tidy to-go package? There are plenty more reasons to love bananas as well. They pack 3 grams of fiber per medium fruit, plus resistant starch and potassium, a necessary electrolyte particularly important for athletes.


Another fiber-full fruit option. Studies have even linked regular a.m. grapefruit consumption to healthier weight management.

Nut Butter

Don’t fear the fat! A serving of peanut or almond butter (or whatever the nut of your choice might be) is an easy, delicious way to get a serving at breakfast. Chia seeds, hemp seeds and flaxseeds are other great a.m. fat options.

Coffee or Tea

coffee steaming green mug book

Regular coffee and/or tea consumption (we’re talking the at-home brewed variety, not a fancy flavored latte) has been linked to all kinds of health benefits, including lower blood pressure, a lower risk of heart disease and even healthier brain function late in life. Just something to sip on.


Whether you’re adding greens to your smoothie, serving eggs with a side of sweet potato or noshing on last night’s dinner on your way out the door, any day when you can fit an extra veggie into your morning meal has the makings of a good day, indeed.

TELL US: What’s your go-to food to eat for breakfast?

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