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Healthy Foods to Eat for Breakfast, According to Nutritionists

It might be easy to tuck into a cup of office coffee and a half-eaten bag of M&Ms in your desk drawer (or your kid's leftover goldfish crackers), but as a healthy snack, it Does not count. The best way to start your day is to take those extra few minutes to eat a meal that provides protein, fiber and other essential nutrients that will give you energy and speed you through the morning.


Regardless of what your pantry looks like at the moment, follow these nutritionist-approved guidelines to make breakfast more enjoyable and fuel-efficient:


Healthy Foods to Eat for Breakfast, According to Nutritionists
Healthy Foods to Eat for Breakfast, According to Nutritionists

Watch out for added sugar: Your favorite snack may be delicious, but sugar sneaks quietly into things like granola, oatmeal, bagels, cereals and bars, as well as coffee, tea and juice. Reach for unsweetened products if you can (including non-dairy milk for your morning cup of joe) and keep the sugar count under 10g per item where possible.


Power up on produce: Breakfast salads are ready! Add leftover vegetables or fresh vegetables to eggs or whatever is on your morning plate. The extra punch of fiber can help you feel fuller (and more satisfied) for longer.


Lean on lean protein: Bacon is tasty, but best in deep moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs instead of processed deli meats.


Chia pudding

Chia seeds are little dynamos for your health. Rich in fiber and protein (a 1.5-ounce serving of chia seeds can contain about 7 grams of protein), they're also rich in antioxidants, which can help fight inflammation. Another advantage? They are gluten-free and vegan, making them a great choice for many dietary preferences. To make your own creamy and delicious chia pudding, simply combine ¼ cup chia seeds with 1 cup milk (plant-based or cow-based, your choice); Stir, cover, and refrigerate overnight. The seeds will absorb the liquid and become a delicious pudding. Add maple syrup, nut butter, fruit, honey or jam for an Insta-worthy brekkie.


Starting your day with a nutritious breakfast sets the tone for a productive and energized morning. By choosing foods rich in protein, fiber, and essential nutrients, you can fuel your body and mind for the tasks ahead. Be mindful of added sugar in breakfast items and opt for unsweetened products whenever possible. Incorporating produce into your morning meal adds extra fiber and flavor, helping you feel fuller for longer. Lean protein options like fish, poultry, beans, and eggs provide sustained energy without excess fats. Consider trying chia pudding as a wholesome breakfast option packed with protein, fiber, and antioxidants to kickstart your day on a healthy note.


  1. Why is it important to choose a nutritious breakfast?

    • A nutritious breakfast provides essential nutrients like protein, fiber, and other vitamins and minerals that fuel your body and mind, giving you the energy needed to start your day on the right foot.

  2. What should I watch out for when selecting breakfast foods?

    • Be mindful of added sugar in breakfast items such as granola, oatmeal, bagels, cereals, and beverages like coffee, tea, and juice. Opt for unsweetened products whenever possible and aim to keep sugar content under 10 grams per serving.

  3. How can I incorporate more produce into my breakfast?

    • Get creative with breakfast salads by adding leftover or fresh vegetables to your morning plate. The extra fiber from produce can help you feel fuller and more satisfied for longer periods.

  4. What are some lean protein options for breakfast?

    • Instead of processed deli meats, choose lean protein sources like fish, poultry, beans, legumes, unsweetened dairy products (such as yogurt), and eggs to fuel your morning.

  5. What is chia pudding, and how can I make it?

    • Chia pudding is a nutritious and delicious breakfast option made from chia seeds soaked in milk (plant-based or cow-based) overnight. Simply combine ¼ cup chia seeds with 1 cup of milk, stir, cover, and refrigerate overnight. Customize your chia pudding with toppings like maple syrup, nut butter, fruit, honey, or jam for a satisfying and Instagram-worthy breakfast.

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