A healthy diet is essential for good heart health and nutrition.
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods, including brown rice. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Breastfeed babies and young children:
A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
Eat plenty of vegetables and fruit:
They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
Eat less fat:
Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
Limit intake of sugars:
For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
Reduce salt intake:
Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.
Eating a variety of foods is crucial for maintaining a balanced diet and nutritious diet. This includes integrating whole grains, fruits, vegetables, lean proteins, and healthy fats into your daily meals. A diverse diet not only enhances the flavor of your meals but also ensures you receive a broad spectrum of essential nutrients. Incorporating whole grains such as brown rice and whole wheat products can significantly boost your fiber intake, which is vital for digestive health. Additionally, a balanced diet comprising a mix of healthy foods can help you maintain a healthy weight and reduce the risk of chronic diseases.
To promote a balanced diet and healthy eating, aim to fill your plate with various colors and textures. For instance, pair leafy greens with vibrant fruits, and include different sources of protein, from legumes to lean meats. This variety not only keeps your meals interesting but also supports overall health by providing a range of vitamins and minerals necessary for bodily functions.
Healthy eating on a budget
Eating healthy on a budget is entirely achievable with some planning and creativity. Following dietary guidelines doesn’t have to break the bank; you can manage weight and reduce the risk of chronic disease without overspending. Start by focusing on whole foods such as fruits, vegetables, grains, and legumes, which are often more affordable and nutritious than processed options. Incorporating ingredients like beans and legumes is an excellent source of protein and provides essential nutrients.
Meal planning is a powerful tool that can help you save money while adhering to a healthy diet. By preparing meals in advance, you can minimize food waste and make cost-effective choices. Consider bulk buying staples like whole grains and legumes, as these often come at a lower price per serving. Additionally, buying seasonal produce, which is high in B vitamins, can lead to significant savings, allowing you to enjoy a variety of nutrient-rich foods without exceeding your budget.
Vitamin B12 deficiency is a treatable condition that happens if you aren’t consuming enough vitamin B12 in your diet or if your body isn’t absorbing it properly. Vitamin B12 deficiency can cause physical, neurological and psychological symptoms. It can be treated with vitamin B12 medications, which can also provide numerous health benefits.
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Vitamin B12 deficiency, sometimes called cobalamin deficiency, happens when your body is either not getting enough or not absorbing enough vitamin B12 from the foods you eat. Vitamin B12 is an important nutrient that helps your body make red blood cells and DNA, the genetic material in all of your cells. Vitamin B12 deficiency can lead to megaloblastic anemia, which affects how your body functions. Without treatment, vitamin B12 deficiency can cause physical, neurological and psychological problems.
What is vitamin B12?
Vitamin B12 is one of the important B vitamins that helps your body keep your nerve cells and red blood cells healthy. It also helps your body make DNA.
Your body doesn’t make vitamin B12 on its own. You have to consume food and drinks that have vitamin B12 to get it. Vitamin B12 is found mostly in animal products, like fish, meat, dairy and eggs. It’s also in fortified foods (foods with vitamins and minerals added to them), like cereals, breads, plant-based milks and nutritional yeast.
Adults need around 2.4 micrograms (mcg) of vitamin B12 a day. And women who are pregnant or breastfeeding need more. The amount of B12 babies and children need varies based on age.
How does my body absorb vitamin B12?
Two things need to happen for your body to absorb vitamin B12 from the food you eat:
Hydrochloric acid and gastric acid in your stomach remove vitamin B12 from the food it is in.
Vitamin B12 combines with something called intrinsic factor, a protein your stomach makes.
Vitamin B12 deficiency anemia happens when your body doesn’t have enough healthy red blood cells. As B12 helps make red blood cells, a lack of vitamin B12 can cause anemia, while supplementation with folic acid can also be a consideration in treatment. But you can also have a vitamin B12 deficiency without having anemia.
Symptoms and Causes
Symptoms of vitamin B12 deficiency
The symptoms of vitamin B12 deficiency can develop slowly and can get worse over time. You may have no symptoms despite having a low level of vitamin B12 in your body. Vitamin B12 deficiency can cause physical, neurological, and psychological symptoms, including cognitive impairment.
Experiencing a change in the way you feel or behave
Vitamin B12 deficiency causes
Vitamin B12 deficiency happens if you aren’t eating enough vitamin B12 or if you follow a vegan diet and your body isn’t absorbing the vitamin B12 you consume. Situations or conditions that can cause vitamin B12 deficiency include:
Lack of vitamin B12 in your diet: People who don’t eat enough foods that have vitamin B12 or don’t eat foods fortified with B12 can develop a deficiency, which can lead to an increased risk of various health issues.
Gastritis: Gastritis is inflammation of the stomach lining, and it’s a common cause of vitamin B12 deficiency. It can cause vitamin B12 deficiency due to a lack of hydrochloric acid in your stomach, which you need for B12 absorption.
Pernicious anemia: People who have pernicious anemia don’t make intrinsic factor. You need intrinsic factor so your body can absorb B12 vitamin. People with pernicious anemia have a B12 vitamin deficiency.
Digestive diseases: Diseases that affect your digestive system, like Crohn’s disease and celiac disease, can prevent your body from fully absorbing vitamin B12, increasing the risk of deficiency.
Surgery: People who have had gastrointestinal surgery — like a gastric bypass — can have difficulty absorbing vitamin B12, which can also raise the risk of deficiency.
Alcohol use disorder: This condition can damage your digestive system and cause vitamin B12 deficiency.
MTFHR deficiency: A gene mutation (change) that makes it harder to metabolize B12 correctly. You need higher doses of vitamin B12 to function well and, sometimes, a special methylated B12 supplement.
Transcobalamin II deficiency: This is a rare genetic disorder that makes it hard for vitamin B12 to circulate in your body.
Risk factors
You are more likely to develop vitamin B12 deficiency if you have one or more of the following risk factors:
Being older than 75 years: Older adults over 75 are more at risk for developing vitamin B12 deficiency because their bodies are often unable to fully absorb vitamin B12.
Having a digestive system disorder: Digestive disorders can make it more difficult for your body to absorb vitamin B12, especially in older people.
Following a vegan or vegetarian diet: Vitamin B12 is only naturally found in animal products, like meat and dairy. Because of this, older people who eat a vegan or vegetarian diet are more likely to have a vitamin B12 deficiency if they aren’t taking a B12 supplement.
Taking certain medications: Certain medications can cause low levels of vitamin B12 in your body, including metformin, proton pump inhibitors, H2 blockers and oral birth control pills. A systematic review of these medications has shown significant associations with vitamin B12 deficiency.
Having Sjögren’s syndrome: People with Sjögren’s syndrome are more likely to have vitamin B12 deficiency.
Drinking excessive amounts of alcohol: Chronic alcohol use can damage your digestive system and cause vitamin B12 deficiency.
Complications of B12 deficiency
Left untreated, vitamin B12 deficiency can cause lasting side effects that affect your nervous system and brain. More severe side effects include:
It can be difficult to diagnose vitamin B12 deficiency because you may not have symptoms, or symptoms can be like other nutritional deficiencies. Additionally, if there is nerve damage due to the deficiency, it may complicate diagnosis further. Healthcare providers will usually do blood tests to check for B12 deficiency in people who have a high risk of developing it.
Specific tests to help diagnose vitamin B12 deficiency are:
Getting more vitamin B12 treats the deficiency. Providers may prescribe cyanocobalamin, a human-made form of B12. Options for vitamin B12 treatment include:
Vitamin B12 nasal spray or nasal gel. Consult with a healthcare provider regarding drug administration options for optimal treatment.
Eating more foods that are rich in B12 (like meat, fish, eggs and dairy)
Depending on the cause of the deficiency, you may only need treatment until your vitamin B12 levels are back to normal, or you may need B12 therapy for the rest of your life.
Outlook / Prognosis
What can I expect if I have this condition?
What you can expect depends on how early the vitamin B12 deficiency is caught and how low your levels are. If your deficit is mild, you may respond quickly to medication and eating more foods containing adequate intake of B12.
If you have chronic low B12 levels or have underlying health conditions that cause the deficiency, you may need to take B12 for the rest of your life (or for as long as you have the underlying condition), considering the tolerable upper intake level suggestions.
Work with your healthcare provider to find the treatment that works best for you based on your situation.
Prevention
How can I prevent B12 deficiency?
Most people can prevent vitamin B12 deficiency by eating food sources that have vitamin B12.
Options for consuming B12 include:
Animal food products: Fish, milk, dairy products, eggs, poultry and red meat all contain vitamin B12.
Fortified foods: Fortified foods are foods that have vitamins and nutrients added to them that they don’t naturally have. Fortified foods include certain breakfast cereals, nutritional yeast, plant milk and certain bread. You can check the food label to see if a food has been fortified with vitamin B12.
Vitamin B12 dietary supplements: Many multivitamins have vitamin B12. There are also supplements that only contain vitamin B12. Ask your healthcare provider or pharmacist to help you choose which supplement is best for you.
Other things you can do to help prevent vitamin B12 deficiency include:
Avoid alcohol: Frequent alcohol consumption can damage your digestive system and make it difficult for your body to absorb vitamin B12, particularly from sources like organ meats that are rich in this essential nutrient.
Do your best to manage a digestive disease: If you have a digestive disease, be sure to follow your healthcare provider’s instructions to stay healthy.
A note from Cleveland Clinic
Vitamin B12 is an important vitamin that your body needs to be healthy. But it’s one of those things that you probably don’t think about needing until you have symptoms of not having enough of it. Most of us can prevent vitamin B12 deficiency by consuming enough of it in the foods we eat. According to the institute of medicine, if you have risk factors for developing vitamin B12 deficiency or are experiencing symptoms, be sure to contact a healthcare provider to get a blood test to check your levels.
Care at Cleveland Clinic
Hormonal conditions can be tricky to find and complicated to treat. The experts in endocrinology at Cleveland Clinic are here to provide the best care.
Vitamin B12 deficiency, sometimes called cobalamin deficiency, happens when your body is either not getting enough or not absorbing enough vitamin B12 from the foods you eat. Vitamin B12 is an important nutrient that helps your body make red blood cells and DNA, the genetic material in all of your cells. It’s essential to how your body functions. Folate deficiency symptoms can arise if vitamin B12 is lacking. Without treatment, vitamin B12 deficiency can cause physical, neurological and psychological problems.
What is vitamin B12?
Vitamin B12 is an important nutrient that helps your body keep your nerve cells and red blood cells healthy, as outlined in the dietary reference intakes. It also helps your body make DNA.
Your body doesn’t make vitamin B12 on its own. You have to consume food and drinks that have vitamin B12 to get it. Vitamin B12 is found mostly in animal products, like fish, meat, dairy and eggs. It’s also in fortified foods (foods with vitamins and minerals added to them), like cereals, breads, plant-based milks and nutritional yeast.
Adults need around 2.4 micrograms (mcg) of vitamin B12 a day. And women who are pregnant or breastfeeding need more. The amount of B12 babies and children need varies based on age.
How does my body absorb vitamin B12?
Two things need to happen for your body to absorb vitamin B12 from the food you eat:
Hydrochloric acid in your stomach removes vitamin B12 from the food it is in, allowing for absorption further down in the small intestine.
Vitamin B12 combines with something called intrinsic factor, a protein your stomach makes.
Vitamin B12 deficiency anemia happens when your body doesn’t have enough healthy red blood cells. As B12 helps make red blood cells, a lack of vitamin B12 can cause high homocysteine levels and anemia. But you can also have a vitamin B12 deficiency without having anemia.
Symptoms and Causes
Symptoms of vitamin B12 deficiency
The symptoms of vitamin B12 deficiency can develop slowly and can get worse over time, potentially leading to cognitive decline. You may have no symptoms despite having a low level of vitamin B12 in your body. Vitamin B12 deficiency can cause physical, neurological and psychological symptoms.
Experiencing a change in the way you feel or behave
Vitamin B12 deficiency causes
Vitamin B12 deficiency happens if you aren’t eating enough vitamin B12 or your body isn’t absorbing the vitamin B12 you consume. Situations or conditions that can cause vitamin B12 deficiency include:
Lack of vitamin B12 in your diet: People who don’t eat enough foods that have vitamin B12 or don’t eat foods fortified with B12 can develop a higher risk of a deficiency.
Gastritis: Gastritis is inflammation of the stomach lining, and it’s a common cause of vitamin B12 deficiency. It can cause vitamin B12 deficiency due to a lack of hydrochloric acid in your stomach, which you need for B12 absorption.
Pernicious anemia: People who have pernicious anemia don’t make intrinsic factor. You need intrinsic factor so your body can absorb B12 vitamin. People with pernicious anemia have a B12 vitamin deficiency.
Digestive diseases: Diseases that affect your digestive system, like Crohn’s disease and celiac disease, as well as peptic ulcer disease, can prevent your body from fully absorbing vitamin B12.
Surgery: People who have had gastrointestinal surgery — like a gastric bypass — can have difficulty absorbing vitamin B12.
Alcohol use disorder: This condition can damage your digestive system and cause vitamin B12 deficiency.
MTFHR deficiency: A gene mutation (change) that makes it harder to metabolize B12 correctly. You need higher doses of vitamin B12 to function well and, sometimes, a special methylated B12 supplement.
Transcobalamin II deficiency: This is a rare genetic disorder that makes it hard for vitamin B12 to circulate in your body.
Risk factors
You are more likely to develop vitamin B12 deficiency if you have one or more of the following risk factors:
Being older than 75 years: People over 75 in the United States are more at risk for developing vitamin B12 deficiency because their bodies are often unable to fully absorb vitamin B12.
Having a digestive system disorder: Digestive disorders can make it more difficult for your body to absorb vitamin B12.
Following a vegan or vegetarian diet: Vitamin B12 is only naturally found in animal products, like meat and dairy. Because of this, people who eat a vegan or vegetarian diet are more likely to have a vitamin B12 deficiency if they aren’t taking a B12 supplement.
It can be difficult to diagnose vitamin B12 deficiency because you may not have symptoms, or symptoms can be like other nutritional deficiencies linked to the central nervous system. Healthcare providers will usually do blood tests to check for B12 deficiency in people who have a high risk of developing it.
Specific tests to help diagnose vitamin B12 deficiency are:
Getting more vitamin B12 treats the deficiency. Providers may prescribe cyanocobalamin, a human-made form of B12. Options for vitamin B12 treatment include:
Eating more foods that are rich in B12 (like meat, fish, eggs and dairy)
Depending on the cause of the deficiency, you may only need treatment until your vitamin B12 levels are back to normal, or you may need B12 therapy for the rest of your life.
Outlook / Prognosis
What can I expect if I have this condition?
What you can expect depends on how early the vitamin B12 deficiency is caught and how low your levels are in terms of energy production. If your deficit is mild, you may respond quickly to medication and eating more foods containing B12.
If you have chronic low B12 levels or have underlying health conditions that cause depressive symptoms and the deficiency, you may need to take B12 for the rest of your life (or for as long as you have the underlying condition).
Work with your healthcare provider to find the treatment that works best for you based on your situation.
Prevention
How can I prevent B12 deficiency?
Most people can prevent vitamin B12 deficiency by eating foods that have vitamin B12 in their daily intake.
Options for consuming B12 include:
Animal food products: Fish, milk, dairy products, eggs, poultry and red meat all contain vitamin B12.
Fortified foods: Fortified foods are foods that have vitamins and nutrients added to them that they don’t naturally have. Fortified foods include certain breakfast cereals, nutritional yeast, plant milk and certain bread. You can check the food label to see if a food has been fortified with vitamin B12.
Vitamin B12 dietary supplements: Many multivitamins have vitamin B12. There are also supplements that only contain vitamin B12. Ask your healthcare provider or pharmacist to help you choose which supplement is best for you.
Other things you can do to help prevent vitamin B12 deficiency include:
Avoid alcohol: Frequent alcohol consumption can damage your digestive system and make it difficult for your body to absorb vitamin B12, especially if you do not maintain a balanced diet.
Do your best to manage a digestive disease: If you have a digestive disease, be sure to follow your healthcare provider’s instructions to stay healthy.
A note from Cleveland Clinic
Vitamin B12 is an important vitamin that your body needs to be healthy and can help maintain energy levels. But it’s one of those things that you probably don’t think about needing until you have symptoms of not having enough of it. Most of us can prevent vitamin B12 deficiency by consuming enough of it in the foods we eat. If you have risk factors for developing vitamin B12 deficiency or are experiencing symptoms, be sure to contact a healthcare provider to get a blood test to check your levels.
Care at Cleveland Clinic
Hormonal conditions can be tricky to find and complicated to treat. The experts in endocrinology at Cleveland Clinic are here to provide the best care.
Vitamin B12 plays a crucial role in several bodily functions, specifically in energy production and DNA synthesis. As a key player in the formation of red blood cells, vitamin B12 ensures that your body can efficiently transport oxygen, thereby enhancing overall energy levels. When your body has adequate levels of this vitamin, it can effectively convert food, particularly amino acids, into energy, which is essential for maintaining stamina throughout the day.
Moreover, vitamin B12 is vital for DNA synthesis, the process that helps in the creation of new cells, particularly in DNA synthesis, which is especially important for rapidly dividing cells, such as those found in the blood and the gastrointestinal tract. A deficiency in vitamin B12 can lead to serious health issues, including anemia and neurological problems. By ensuring sufficient intake of this nutrient, you support not only your energy levels but also your body’s ability to perform critical cellular functions.
How much vitamin B12 do you need?
The recommended dietary allowance (RDA) for vitamin B12 varies by age and physiological status. For most adults, the RDA is approximately 2.4 micrograms (mcg) per day. It’s important to note that blood levels of vitamin B12 in pregnant and breastfeeding women require higher amounts, at 2.6 and 2.8 mcg, respectively. These increased needs are essential for supporting fetal development and ensuring proper nutrition during lactation.
When considering vitamin B12 intake, it’s also important to recognize the tolerable upper intake level (UL), which refers to the maximum daily dose unlikely to cause adverse effects. Currently, no upper limit has been established for vitamin B12, as it is generally regarded as safe even at higher intake levels. However, some evidence suggests that high doses of vitamin B12 (25 mcg or more) may increase the risk of certain health issues, such as bone fractures. Therefore, it’s best to consult with a healthcare provider when determining the ideal level of supplementation based on individual health needs and dietary patterns.
Sources of vitamin B12 in foods and supplements
Vitamin B12 is predominantly found in animal products, making them the primary food sources of this essential nutrient. Foods rich in vitamin B12 include fish, shellfish, meat, poultry, eggs, and dairy products. For those following a vegan or vegetarian diet, fortified plant foods such as breakfast cereals, nutritional yeast, and plant-based milk alternatives provide an alternative source of vitamin B12. Reading nutrition labels can help identify products that have been fortified.
In addition to dietary sources, vitamin B12 oral supplements are widely available and can be beneficial for individuals at risk of deficiency. These supplements come in various forms, including oral tablets, sublingual forms, and injections for those with severe deficiency or absorption issues. It’s advisable for individuals to discuss with their healthcare providers the best sources and forms of vitamin B12 to include in their diets, especially if they have specific dietary restrictions or health conditions that may affect absorption.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a favorite healthy breakfast or healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, nut butter, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast, along with red onion and other vegetables, reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease, and incorporating olive oil into meals can further enhance the health benefits of eggs.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product that helps to avoid a breakfast rut due to its higher protein content compared to regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain wholesome ingredients contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, including whole grain oats compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties. This wholesome dish can include natural sweetness from fruits, enhancing both flavor and nutrition.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
5. Chia seeds
Chia seeds are a good source of fiber and can be used in delicious breakfast cookies.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
stevia or another natural sweetener to taste, if desired
Directions
Combine all ingredients in a bowl and mix well.
Cover the bowl and refrigerate for at least 1 hour.
6. Berries
Berries provide a low calorie sweet treat that tends to be high in fiber and antioxidants, making them fantastic for busy mornings. Popular options include:
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs, making it a great addition to dishes that include sweet potatoes.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour. If you’re looking to diversify your options, you can explore a variety of traditional dishes, particularly a collection of Indian breakfast recipes, which offer delightful and nourishing choices.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee. It can also be enjoyed with almond milk for a creamy texture.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option. Enjoy these smoothies with a splash of maple syrup. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source as part of a balanced meal. The minerals they contain in large amounts can vary by fruit.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants, making for a perfect accompaniment to a piece of bread.
Consuming fruits and vegetables may reduce the risk of health conditions such as healthy breakfast recipes:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Breakfast Casserole Ideas
Breakfast casseroles are a fantastic way to enjoy a nutritious breakfast, especially when you’re pressed for time. These make-ahead meals often combine eggs, vegetables, and protein sources like sausage or cheese, providing a balanced start to your day, similar to breakfast burritos. Not only can they be prepared in advance and stored in the refrigerator or freezer, but they can also be customized to suit your taste preferences. For instance, you might incorporate spinach, bell peppers, or even leftover vegetables from the night before. This versatility allows you to create a variety of healthy breakfast options that keep your morning routine exciting.
Casserole Idea
Main Ingredients
Protein Source
Veggie Egg Casserole
Eggs, spinach, bell peppers
Eggs
Sausage & Cheese Bake
Eggs, sausage, cheddar cheese
Sausage
Sweet Potato Casserole
Sweet potatoes, eggs, black beans
Eggs & Beans
Mediterranean Style
Eggs, tomatoes, feta, olives
Feta & Eggs
Zucchini & Tomato Bake
Zucchini, tomatoes, mozzarella
Cheese & Eggs
These breakfast casseroles not only deliver on flavor but also ensure you’re fueling your body with essential nutrients to kickstart your day, much like a classic French toast. They can be easily reheated, making them a convenient option for busy mornings.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try our easy breakfast ideas like whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. The best part is that they are high in calories and unlikely to leave you feeling satisfied.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
Savory Breakfast Options
For those who prefer a more savory start to their day, there are numerous delicious options that satisfy cravings while providing essential nutrients. Breakfast burritos with black beans are a popular choice, combining eggs, beans, and vegetables wrapped in a whole-grain tortilla. They’re not only filling but also offer healthy fats if you add avocado. Other savory options include omelets packed with sautéed vegetables or a hearty breakfast hash made with sweet potatoes and ground turkey.
Incorporating healthy fats into your savory breakfast can also enhance satiety. Consider topping your meals with avocado, fresh herbs, or a sprinkle of nuts to boost the nutritional profile. These savory breakfast ideas are not only satisfying but also contribute to a well-rounded diet, ensuring you start your day on the right foot.
The bottom line
A nutritious breakfast, often referred to as the most important meal of the day, can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences, incorporating options like fluffy pancakes. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie.
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.
Cicero AFG, et al. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The beta-glucan effects on lipid profile, glycemia and intestinal health (BELT) study.
Górecki M, et al. (2020). The antioxidant content of coffee and its in vitro activity as an effect of Its production method and roasting and brewing time.
Iqbal R, et al. (2021). Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A prospective cohort study.
Marsset-Baglieri A, et al. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
Mattioli R, et al. (2020). Anthocyanins: A comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Mellor DD, et al. (2020). The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: A systematic review.
Payne A, et al. (2022). Epigallocatechin-3-gallate (EGCG): New therapeutic perspectives for neuroprotection, aging, and neuroinflammation for the modern age.
Zurbau A, et al. (2020). Relation of different fruit and vegetable sources with incident cardiovascular outcomes: A systematic review and meta‐analysis of prospective cohort studies.
If you’re looking to increase your protein intake at breakfast, there are many creative ways to do so. Protein powder can be easily incorporated into smoothies or oatmeal, providing a quick and convenient boost. Additionally, egg muffins are a fantastic option, as they can be made in batches and customized with your favorite ingredients, such as chocolate chips, spinach, bell peppers, or cheese. These protein-rich options are not only filling but also help sustain energy levels throughout the morning.
Consider pairing these high-protein foods with other nutritious options. For example, serve your egg muffins alongside a piece of whole grain toast or a side of fruit for a balanced breakfast. Incorporating a variety of protein sources, whether from dairy, legumes, or egg muffins, can help ensure you meet your daily requirements while enjoying delicious meals.
A healthy diet is essential for good health, nutrition, and effective weight management.
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods, including nutritious options like brown rice. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Breastfeed babies and young children:
A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
Eat plenty of vegetables and fruit:
They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
Eat less fat:
Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
Limit intake of sugars:
For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
Reduce salt intake:
Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.
Eating a variety of foods, including brussels sprouts, is fundamental to maintaining a healthy diet. A diverse diet not only enhances the enjoyment of meals but also ensures that you receive a broad spectrum of nutrients essential for optimal health. By incorporating a variety of foods into your daily meals, you can significantly increase your intake of vitamins, minerals, and other bioactive compounds that support your overall well-being. This approach to healthy eating minimizes the risk of chronic diseases, such as heart disease and diabetes, by promoting a balance of essential nutrients.
Furthermore, a varied diet can help you achieve better weight management. Research indicates that people who consume a diverse range of foods tend to have lower body weight and improved metabolic health. Including fruits, vegetables, whole grains, lean proteins, and healthy fats not only enriches your diet but also contributes to a more robust immune system and supports your digestive system. Embrace the health benefits of a varied diet by exploring new recipes and food combinations that incorporate different food groups.
Tips for consuming whole grains
Whole grains are a vital component of a healthy diet, offering numerous health benefits and may even help in reducing cancer risk. However, many people struggle to incorporate them into their daily meals. Here are some practical tips to help you include more whole grains in your diet:
Start your day with whole grains: Opt for whole-grain cereals or oatmeal for breakfast. These options provide essential nutrients and keep you feeling full longer.
Choose whole-grain alternatives: When purchasing bread, pasta, or rice, look for whole-grain varieties. Products labeled “100% whole grain” or “whole wheat” are ideal choices.
Experiment with new grains: Try incorporating less common whole grains like quinoa, farro, or barley into salads, soups, or side dishes. These grains add unique flavors and textures to your meals.
Snack wisely: Instead of reaching for processed snacks, choose whole-grain options like popcorn, whole-grain crackers, or rice cakes, which are healthier alternatives.
Cook in bulk: Prepare large batches of whole grains like brown rice or whole wheat pasta at the beginning of the week. This makes it easy to add them to meals throughout the week.
By following these tips, you can seamlessly integrate whole grains into your diet, reaping the many health benefits they offer while enjoying delicious and nutritious meals.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables may reduce the risk of health conditions such as:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie.
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.
Cicero AFG, et al. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The beta-glucan effects on lipid profile, glycemia and intestinal health (BELT) study.
Górecki M, et al. (2020). The antioxidant content of coffee and its in vitro activity as an effect of Its production method and roasting and brewing time.
Iqbal R, et al. (2021). Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A prospective cohort study.
Marsset-Baglieri A, et al. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
Mattioli R, et al. (2020). Anthocyanins: A comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Mellor DD, et al. (2020). The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: A systematic review.
Payne A, et al. (2022). Epigallocatechin-3-gallate (EGCG): New therapeutic perspectives for neuroprotection, aging, and neuroinflammation for the modern age.
Zurbau A, et al. (2020). Relation of different fruit and vegetable sources with incident cardiovascular outcomes: A systematic review and meta‐analysis of prospective cohort studies.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables may reduce the risk of health conditions such as:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie.
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.
Cicero AFG, et al. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The beta-glucan effects on lipid profile, glycemia and intestinal health (BELT) study.
Górecki M, et al. (2020). The antioxidant content of coffee and its in vitro activity as an effect of Its production method and roasting and brewing time.
Iqbal R, et al. (2021). Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A prospective cohort study.
Marsset-Baglieri A, et al. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
Mattioli R, et al. (2020). Anthocyanins: A comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Mellor DD, et al. (2020). The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: A systematic review.
Payne A, et al. (2022). Epigallocatechin-3-gallate (EGCG): New therapeutic perspectives for neuroprotection, aging, and neuroinflammation for the modern age.
Zurbau A, et al. (2020). Relation of different fruit and vegetable sources with incident cardiovascular outcomes: A systematic review and meta‐analysis of prospective cohort studies.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables may reduce the risk of health conditions such as:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie.
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.
Cicero AFG, et al. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The beta-glucan effects on lipid profile, glycemia and intestinal health (BELT) study.
Górecki M, et al. (2020). The antioxidant content of coffee and its in vitro activity as an effect of Its production method and roasting and brewing time.
Iqbal R, et al. (2021). Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A prospective cohort study.
Marsset-Baglieri A, et al. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
Mattioli R, et al. (2020). Anthocyanins: A comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Mellor DD, et al. (2020). The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: A systematic review.
Payne A, et al. (2022). Epigallocatechin-3-gallate (EGCG): New therapeutic perspectives for neuroprotection, aging, and neuroinflammation for the modern age.
Zurbau A, et al. (2020). Relation of different fruit and vegetable sources with incident cardiovascular outcomes: A systematic review and meta‐analysis of prospective cohort studies.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting a higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than breads or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
10. Green tea
Green tea is a soothing drink that gets you going in the morning. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables may reduce the risk of health conditions such as:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie.
Balakrishna R, et al. (2022). Consumption of nuts and seeds and health outcomes including cardiovascular disease, diabetes and metabolic disease, cancer, and mortality: An umbrella review.
Cicero AFG, et al. (2020). A randomized placebo-controlled clinical trial to evaluate the medium-term effects of oat fibers on human health: The beta-glucan effects on lipid profile, glycemia and intestinal health (BELT) study.
Górecki M, et al. (2020). The antioxidant content of coffee and its in vitro activity as an effect of Its production method and roasting and brewing time.
Iqbal R, et al. (2021). Associations of unprocessed and processed meat intake with mortality and cardiovascular disease in 21 countries [Prospective Urban Rural Epidemiology (PURE) Study]: A prospective cohort study.
Marsset-Baglieri A, et al. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
Mattioli R, et al. (2020). Anthocyanins: A comprehensive review of their chemical properties and health effects on cardiovascular and neurodegenerative diseases.
Mellor DD, et al. (2020). The effects of green tea amino acid L-Theanine consumption on the ability to manage stress and anxiety levels: A systematic review.
Payne A, et al. (2022). Epigallocatechin-3-gallate (EGCG): New therapeutic perspectives for neuroprotection, aging, and neuroinflammation for the modern age.
Zurbau A, et al. (2020). Relation of different fruit and vegetable sources with incident cardiovascular outcomes: A systematic review and meta‐analysis of prospective cohort studies.
Medically reviewed by Imashi Fernando, MS, RDN, CDCESWritten by Franziska Spritzler and Katey Davidson, MScFN, RD, CPT
A balanced breakfast typically includes protein, fiber, and a range of nutrients, including black beans. If you’re looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea.
A nutritious breakfast can provide long-lasting energy and keep you full for hours, especially on those busy mornings. A good breakfast is typically high in fiber, protein, healthy fats, and micronutrients.
Some commercial breakfast foods can be high in sugar, refined carbs, and additives. Instead, why not try some nutrient-dense whole-food options?
Here are 12 of the best foods and drinks to enjoy in the morning.
In a 2020 study, people who had eggs and toast for breakfast reported significantly less hunger than those who had bran cereal with milk and orange juice, suggesting that incorporating healthy breakfast ideas with higher protein intake (25 grams versus 11 grams) may promote greater fullness.
The egg group also ate fewer calories at lunch, suggesting that eggs support satiety, or the feeling of being full.
Research from 2021 indicates that, in contrast with previous beliefs, there is no direct evidence that eggs raise cholesterol levels in most people, despite their high cholesterol content. Some evidence suggests they may have a mild protective effect against heart disease.
Eat eggs with other nutritious foods, such as whole grain toast, whole fruit, or sautéed vegetables.
2. Greek yogurt
Greek yogurt is made by straining whey and other liquid from milk curds, producing a creamy product higher in protein than regular yogurt.
It’s also lower in calories than many other protein sources. A 5.3-ounce container (150-gram) serving provides 15 grams of protein but only 92 calories.
Certain types contain probiotics like Bifidobacteria, which support digestion. To ensure your yogurt contains a balanced meal of probiotics, look for the phrase “contains live and active cultures” on the label.
If you prefer an even creamier, higher-protein yogurt, you can try the Icelandic variety, skyr.
Eating protein-rich plain Greek yogurt with berries and other fruits may add to its prebiotic and probiotic properties. Topping with dried fruit, oatmeal, or nuts can add texture, fiber, and other nutrients.
3. Coffee
Coffee contains caffeine, which promotes alertness and increases physical and mental performance, making it a great addition to a collection of Indian breakfast recipes.
It may also contain a range of polyphenols, compounds with antioxidant and anti-inflammatory properties.
Research suggests it’s safe for most adults to drink up to 4 cups (946 ml) of coffee daily or up to 400 mg of caffeine.
During pregnancy, people should consume no more than 200 mg of caffeine daily, as caffeine may increase the risk of complications.
Drink your coffee black or with dairy or plant-based milk. Try to avoid sugar and flavored syrups or use them sparingly, as too much sugar increases health risks.
4. Oatmeal
Oatmeal comes from rolled or steel-cut oats. It contains a soluble fiber called beta-glucan, which can help lower cholesterol and glucose levels and has antioxidant and prebiotic properties. You can also enhance your oatmeal with mix-ins like chocolate chips for added flavor.
Because of how the body processes oats, they also leave you feeling full for longer, reducing the temptation to snack mid-morning.
In addition, they contain around 10 grams (g) of protein per cup (81 g) of dry oats. To boost the protein content, make oatmeal with milk instead of water, mix in some protein powder, or serve it with a side of eggs or even add masoor dal for an extra protein punch.
You can mix raw oats with dried fruit, nuts, seeds, coconut, and other ingredients for a homemade muesli.
Oats are suitable for people who cannot eat gluten due to celiac disease or gluten sensitivity. However, due to the risk of cross-contamination, you should choose oats that have been certified gluten-free.
5. Chia seeds
Chia seeds are a good source of fiber and can be combined with whole grain oats for added nutrition.
This fiber is also soluble, which means it absorbs water and increases the volume of food moving through your digestive tract, making you feel full longer.
The nutrients in chia seeds may have other benefits, including helping:
managing glucose levels
lowering cholesterol
preventing inflammation
Chia seeds aren’t high in protein, but combining them with Greek yogurt, cottage cheese, or a protein shake can increase your protein intake, as in the recipe below.
stevia or another natural sweetener to taste, if desired
Directions
Combine all ingredients in a bowl and mix well.
Cover the bowl and refrigerate for at least 1 hour.
6. Berries
Berries provide a low calorie sweet treat that tends to be high in fiber and antioxidants, and their natural sweetness makes them a delightful choice. Popular options include:
Berries also offer antioxidants called anthocyanins, which provide their characteristic blue, purple, and red colors. A diet high in anthocyanins may help protect against:
inflammation
heart disease
cancer
type 2 diabetes
other chronic conditions
For a tasty breakfast, you can add berries to Greek yogurt, cottage cheese, oatmeal, chia pudding, or a fruit smoothie.
7. Cottage cheese
Low fat cottage cheese is a high protein breakfast item, providing 24 g of protein per cup (220 g). For this reason, it is also filling. One 2015 study found cottage cheese to be as satisfying as eggs. The best part is that it offers a nutritious and convenient option for starting your day.
Cottage cheese is low in calories, providing only 180 calories per cup (220 g). This means it may also support weight loss, if that’s your goal.
You can eat cottage cheese with many other nutritious foods, such as:
Whole grain toast is high in fiber and complex carbs. These digest slowly, help you feel full for longer, and are less likely to raise blood sugar levels than a piece of bread or pastries made with white flour.
You can pair whole wheat toast with many foods, including:
Their protein, fat, and fiber content also means they can promote fullness.
A 2022 review concluded that, unless you have a nut allergy, eating a handful of nuts and seeds daily may help reduce the risk of cardiovascular disease and other health conditions.
As nuts tend to be high in calories, eating too many could lead to excess weight gain. You may also get the most health benefits from plain nuts without added salt, sugar, or oil.
Topping Greek yogurt, cottage cheese, or oatmeal with a spoonful or two of chopped nuts is a great way to increase your breakfast’s nutritional value.
Creative Breakfast Muffins and Scones Recipes
Breakfast muffins and egg muffins are not only delicious but also incredibly versatile. By incorporating wholesome ingredients, you can easily customize these baked goods to suit your taste and dietary needs. Whether you prefer sweet or savory, a variety of combinations can elevate your morning routine. You might try adding fruits like blueberries or bananas, nuts for crunch, or even vegetables like spinach or zucchini to boost the nutritional value. These breakfast treats can be made ahead of time, allowing you to enjoy a quick, satisfying meal on busy mornings. With endless possibilities, you can experiment with flavors and find the perfect recipe that will keep you excited about breakfast all week long.
Healthy Breakfast Muffins and Scones
When it comes to easy breakfast ideas, healthy muffins and scones can be a game-changer. Using whole grain flours, natural sweeteners like honey or maple syrup, and adding wholesome ingredients like oats or chia seeds can turn these baked goods into nutritious powerhouses. For an extra health boost, consider incorporating Greek yogurt or nut butter into your batter for added protein and creaminess. Additionally, these muffins and scones can serve as convenient grab-and-go options, making it easier to stick to your healthy eating habits. Bake a batch over the weekend, and you’ll have a delicious and nutritious breakfast ready for those hectic mornings.
10. Green tea
Green tea is a soothing drink that gets you going in the morning and boosts your morning routine. It contains caffeine, but only about half the amount in coffee.
It also contains L-theanine, which promotes a calming effect and may reduce the “jitters” linked to caffeine intake. It may also improve mood and reduce anxiety.
Green tea also provides epigallocatechin gallate (EGCG), an antioxidant that may help protect against neurological disorders, such as dementia, and cell death.
11. Protein shakes or smoothies
Smoothies are another great breakfast option. Blend water, dairy milk, or non-dairy milk with nuts, bananas, frozen berries, or other fruits or vegetables for a tasty start to the day. For those looking for something heartier, breakfast burritos make an excellent choice packed with nutritious ingredients like scrambled eggs and vegetables.
Adding protein powder can increase the protein content. This smoothie-protein shake combination can promote fullness and reduce hunger while providing a tasty and nutritionally balanced breakfast.
If you work out early in the morning, this may be a better option after exercise than a heavy breakfast.
Fruits are a light breakfast option, and some whole fruits can make an easy snack during your commute, making them one of the best easy breakfast ideas.
All fruits are relatively low in calories and contain fiber, vitamins, minerals, and simple sugars. The fiber in fruit helps slow your body’s absorption of its sugars, giving you a steady energy source. The minerals they contain in large amounts can vary by fruit.
Fruits also provide an array of polyphenol compounds and antioxidants, depending on their color. For instance, guava is high in lycopene, while purple plums contain anthocyanins. Eating a range of fruits of various colors, along with vegetables like red onion, can help boost your intake of a range of antioxidants.
Consuming fruits and vegetables may reduce the risk of health conditions such as:
cardiovascular disease
dementia
diabetes
obesity
Whole fruit is higher in fiber than fruit juice, and some commercial fruit juices have added sugar. For this reason, it’s best to eat whole fruit when possible.
For a balanced breakfast, pair fruit with high protein foods, such as eggs, Greek yogurt, or cottage cheese.
Sheet Pan and Casserole Breakfasts
Sheet pan and casserole breakfasts provide a fantastic way to serve a hearty meal without spending hours in the kitchen. These dishes allow you to combine various ingredients—such as eggs, vegetables, and proteins—into one simple recipe that can feed the whole family. Breakfast bowls, such as breakfast burritos made on a sheet pan, are a great option, as they can be easily sliced and served, making for a quick and satisfying morning meal. On the other hand, sweet potatoes can be roasted alongside your favorite breakfast meats for a delightful, nutrient-dense dish that packs in the flavor and nutrition. Preparing these meals ahead of time also means you can enjoy a cozy breakfast without the fuss on busy weekday mornings.
Sweet Potato Breakfast Casserole
Sweet potato breakfast casserole is a nourishing and flavorful option for starting your day right. Packed with wholesome ingredients like eggs, spinach, and spices, it’s a dish that not only satisfies but also fuels your body. The natural sweetness of sweet potatoes complements the savory elements perfectly, making it a crowd-pleaser. Plus, this sweet potatoes casserole can be made in advance and stored in the refrigerator, allowing you to reheat it easily for a quick breakfast option. Whether served on a lazy weekend morning or during a busy weekday, this dish is sure to be a hit that keeps everyone satisfied.
Frequently asked questions
What are healthy foods to eat for breakfast?
Good choices for breakfast foods include nutrient-dense ones that fill you up so you don’t feel hungry again for a while. Try whole fruits, eggs, whole grain toast, nuts, and smoothies for a tasty and satisfying start to the day.
What is the best breakfast for losing belly fat?
Eating foods high in protein, fiber, or both can leave you feeling full longer, making you less likely to snack on less nutritious snacks during the morning.
High protein options include low fat cottage cheese, plain Greek yogurt, and eggs. Pair these with nutritious, high fiber foods such as whole grain bread, oats, and fruit.
To drink, opt for water, green tea, or coffee without added sugar or cream.
What are 5 healthy breakfast combinations?
Five healthy breakfast combinations include:
An omelet with sauteed vegetables, such as red peppers, broccoli, or mushrooms
Greek yogurt with berries, nuts, and seeds
Steel-cut oatmeal with cut apple, cinnamon, and protein powder
Whole grain toast with avocado and sesame seeds or with peanut butter and banana
A smoothie made from banana, protein powder, berries, spinach, and chia seeds
Which foods should I avoid for breakfast?
You may want to limit foods high in calories but low in nutrients and fiber. These include cereals, pastries, and white toast, often enjoyed with maple syrup. These are typically made from refined flour and have added sugar. They are high in calories and unlikely to leave you feeling satisfied.
Other highly processed foods, such as sausages and bacon, are high in fat and sodium, can be hard to digest, and the risk of heart disease.
Commercially prepared juices often have added sugar. Instead, make your own or eat whole fruit.
The bottom line
A nutritious breakfast, often referred to as the most important meal of the day, can give you a good start to the day and may help prevent snacking.
The best choices to fill you up and boost your overall health are high in fiber, protein, healthy fats, vitamins, and minerals.
Many nutritious foods and drinks are easy to prepare in the morning. These include whole grain toast, eggs, green tea, coffee, and protein shakes. If you don’t have time for breakfast, you can eat some options, such as fruit or overnight oats, on the go.
Just one thing
Try this today: For the next week, plan your breakfasts ahead of time based on your schedule and preferences to avoid falling into a breakfast rut. Make sure each breakfast contains at least one food high in protein, another high in fiber, and at least one fruit or veggie.
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Meal prep is a fantastic strategy for ensuring you always have your favorite healthy breakfast ideas on hand. By dedicating some time each week to prepare your meals, you can set yourself up for success in maintaining a healthy diet. Consider making overnight oats, which are not only quick to prepare but also customizable with your favorite toppings. Breakfast burritos can also be made ahead, filled with nutritious ingredients like scrambled eggs, beans, and veggies, then frozen for a convenient grab-and-go option. These make-ahead meals will save you time during busy mornings, allowing you to enjoy a nutritious breakfast without the morning rush.
Make-Ahead Freezer Breakfast Sandwiches
Make-ahead freezer breakfast sandwiches and French toast are an excellent way to have a hearty breakfast ready whenever you need it. These sandwiches can be assembled with wholesome ingredients such as whole grain English muffins, eggs, and your choice of cheese or vegetables. After preparing and cooking, simply wrap them tightly and freeze. When you’re ready to eat, pop one in the microwave or toaster for a warm, satisfying meal in minutes. This approach not only saves time but also ensures you have a healthy option on hand, making it easier to kickstart your day with the right nutrition.
A healthy diet is essential for good health and nutrition and can help lower your risk of stroke.
It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.
A healthy diet comprises a combination of different foods, including important dairy products. These include:
Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
Legumes (lentils and beans).
Fruit and vegetables.
Foods from animal sources (meat, fish, eggs and milk).
Here is some useful information, based on WHO recommendations, to follow a healthy diet, and the benefits of doing so.
Breastfeed babies and young children:
A healthy diet starts early in life – breastfeeding fosters healthy growth, and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life.
Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
Eat plenty of vegetables and fruit:
They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants.
People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.
Eat less fat:
Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke.
Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats.
To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person’s overall energy intake.
Limit intake of sugars:
For a healthy diet, sugars should represent less than 10% of your total energy intake. Reducing even further to under 5% has additional health benefits.
Choosing fresh fruits instead of sweet snacks such as cookies, cakes and chocolate helps reduce consumption of sugars.
Limiting intake of soft drinks, soda and other drinks high in sugars (fruit juices, cordials and syrups, flavoured milks and yogurt drinks) also helps reduce intake of sugars.
Reduce salt intake:
Keeping your salt intake to less than 5g per day helps prevent hypertension and reduces the risk of heart disease and stroke in the adult population.
Limiting the amount of salt and high-sodium condiments (soy sauce and fish sauce) when cooking and preparing foods helps reduce salt intake.
A food’s contribution to good health is determined by its nutrient content and impact on chronic disease prevention. Foods rich in whole grains, vitamins, minerals, and healthy fats—like olive oil and oily fish—support heart health, lower cholesterol levels, and help maintain a healthy weight. Additionally, a diet low in saturated fat and high in soluble fiber can reduce the risk of cardiovascular disease, type 2 diabetes, and certain types of cancer while also benefiting the digestive system. Incorporating a variety of foods from each food group encourages balanced diet habits and optimal nutrient intake for overall wellness.
5 major food groups
A balanced diet includes five major food groups, each contributing unique health benefits essential for good nutrition and effective weight management. Whole grains, such as brown rice and whole wheat, provide grams of fiber that support the digestive system and help regulate blood sugar levels. Vegetables, especially cruciferous options like kale chips and Brussels sprouts, are excellent sources of vitamins C, K, and E, which promote bone health and boost the immune system.
Fruits offer essential vitamins and antioxidants, lowering risk of chronic diseases like cardiovascular disease and certain types of cancer, particularly in adults in the United States. Dairy products supply vitamin D and calcium, crucial for bone health and body weight regulation. Lastly, healthy fats from sources like virgin olive oil and oily fish contain monounsaturated fatty acids that help lower cholesterol levels and reduce risk of heart disease and stroke. Incorporating a variety of foods from these groups supports overall health and aligns with dietary guidelines recommended by the Department of Health and National Institutes of Health.
