Drinks
It is important to stay hydrated throughout the day. Drinking water can maintain your body temperature, lubricate your joints, protect your spine, help eliminate waste, and prevent dehydration.
In addition to water, some coffees and teas can be healthy and incorporated into your breakfast. Opt for filtered, light-roasted coffees and unsweetened teas for the most health benefits, and use creamers, sugars, and syrups in moderation.
Coffee
Coffee can provide a variety of health benefits. Some evidence suggests a link between drinking coffee and a reduced risk of chronic illnesses like:
- Certain cancers
- Liver disease
- Parkinson’s disease
- Type 2 diabetes
Coffee also has antioxidants and other compounds that help reduce inflammation and protect against diseases. Caffeine is considered an ergogenic substance that helps enhance energy production.
Tea
There are two categories of tea: true teas and herbal teas. True teas contain caffeine and antioxidants. Herbal teas are caffeine-free and have health benefits like reducing inflammation and soothing nausea.
Both types of tea can provide nutrients with your breakfast, so you can choose the type and flavor you like best. In particular, green tea (a true tea) can improve mental alertness, relieve headaches, and help you manage your weight
Fruits
Fruits contain many essential nutrients that your body needs, such as potassium, fiber, vitamin C, and folate.
The Department of Agriculture advises adding fruits and vegetables to half your plate at each meal, including breakfast.11 Aim to consume about two to three servings of fruit daily. One serving of fruit includes one cup of whole fruit or one cup of 100% fruit juice.
Bananas
A banana—especially when it still has a touch of green—is one of the best sources of resistant starch.13 Resistant starch is a healthy carbohydrate that resists digestion. Research has found that resistant starch improves post-meal blood sugar levels and increases feelings of fullness.
“Slice it up and add it to cereal or oatmeal,” Erica Giovinazzo, MS, RDN, a registered dietitian nutritionist based in New York, told Health. “It will add natural sweetness, so you may not need additional sugar.”
Thanks to a healthy dose of potassium, bananas are a particularly good choice for people with high blood pressure. That’s because potassium is an electrolyte that helps lower blood pressure naturally.
Blueberries
Fresh or frozen, these tiny superfruits pack a big antioxidant punch. Regularly eating blueberries might improve your brain function, including memory and motor skills.
The researchers found that blueberries have high concentrations of anthocyanins, a powerful antioxidant. Anthocyanins help protect brain cells from damage and disease.
Cantaloupe
“Any fruit is a good addition to your breakfast,” said Giovinazzo. Cantaloupe is no exception.
A one-cup serving of cantaloupe contains 11 milligrams of vitamin C and 232 micrograms of vitamin A. Like most melons, cantaloupes have a high water concentration (about 90%), which keeps you hydrated and feeling full until lunchtime.
Cranberries
Cranberries have vitamins, antioxidants, minerals, and fiber that aid digestion and support heart health.
Cranberries have a protective effect. Some evidence suggests a link between cranberries and a lowered risk of certain cancers. Cranberries may help fight off norovirus or other foodborne illnesses, too.
If you’re monitoring the amount of sugar in your diet, know that unsweetened cranberry juice—not cranberry juice cocktail—does not contain as much sugar as other fruit juices.
Grapefruit
Grapefruit can be a part of a healthy breakfast because it contains vitamins C and A, potassium, and lycopene, as well as fiber.2324 “For a well-rounded breakfast, pair it with protein, such as yogurt or an egg,” suggested Giovinazzo.
Check with a healthcare provider if you take any medications, as grapefruit and its juice can interfere with some prescription drugs.
Kiwi
This fuzzy little fruit has about 134 milligrams of vitamin C per cup. Kiwi is rich in potassium and packs 5.4 grams of fiber. Potassium and fiber help aid digestion.
Kiwis are slightly tart. If you prefer a sweet flavor, try mixing them with strawberries and bananas in a smoothie or fruit salad.
Orange Juice
Fresh-squeezed orange juice is a classic and tasty morning beverage, but that doesn’t mean it can’t be made even healthier. Opt for a store-bought variety fortified with vitamin D for more nutritional benefits.
Along with fatty fish and fortified milk, fortified orange juice is a dietary source of vitamin D. One cup of fortified orange juice has 100 international units (IUs) of vitamin D. This may help reduce cancer cell growth and inflammation, but further research on humans is needed to understand this effect.
Keep in mind that orange juice is not a complete breakfast. You can pair it with a vegetable omelet or avocado toast to complete the meal. Orange juice contains vitamin C, which can increase the bioavailability of iron if you have iron deficiency anemia.
Raspberries
Raspberries contain ellagitannins, a type of antioxidant that might have cancer-fighting properties. Black raspberries, in particular, may have cancer-preventing qualities, but more research is needed. Raspberries also are a great source of vitamin C.3334
You can buy fresh raspberries year-round. During the off-season, you may find them cheaper (with equal nutritional value) in the frozen foods aisle. Raspberries are perfect for adding to cereal or yogurt or mixing into a smoothie for a quick, drink-on-the-go breakfast.
Strawberries
“Berries are superfoods because they’re so high in antioxidants without being high in calories,” explained Giovinazzo. Strawberries, like blueberries, are a good source of anthocyanins.
One cup of strawberries contains 85 milligrams of vitamin C and three grams of fiber. Strawberries may also be beneficial to your cardiovascular health.
Watermelon
As its name suggests, watermelon is an excellent way to hydrate in the morning. One slice contains about 9.2 ounces of water.
Watermelon and watermelon juice are also among the best sources of lycopene, a nutrient found in red fruits and vegetables that may prevent atherosclerosis, or hardening of the arteries.39 Atherosclerosis can lead to stroke, high blood pressure, or heart attack.
Low-Fat Dairy
Nutrients in low-fat dairy, like calcium, potassium, protein, and vitamin D, help build and support strong bones. Those nutrients help reduce the risk of bone diseases like osteoporosis as you age.
Plant-based milk and yogurt fortified with calcium, vitamin A, and vitamin D are good alternatives for people who do not consume dairy products.
Greek Yogurt
Greek yogurt boasts plenty of calcium and protein to keep you full throughout the morning. It also contains probiotics to promote gut health.
Choose a plain, nonfat, or low-fat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition). Add some chopped nuts or a tablespoon of nut butter for healthy fat.
“I love Greek yogurt because it’s really quick and easy,” said Giovinazzo. “You can always take it with you on your way out the door.”
Plant-Based Milk and Yogurt
Soy products are a good plant-based alternative since they have a similar nutritional value to cow’s milk. Soy products have protein and calcium and may be fortified with vitamin D.
Note that the U.S. Food and Drug Administration (FDA) does not consider plant-based milk and yogurt, like ones made with oats, almonds, and coconut, as part of the dairy group.
Look for the following nutrients in plant-based products:
- Calcium
- Dietary fiber
- Protein
- Vitamin B12
- Vitamin D
Nuts and Seeds
Nuts and seeds are a good source of protein when paired with other foods, especially if you do not eat eggs or dairy. You can also find essential fiber, healthy fats, vitamins, and minerals in many nuts and seeds.
Almond Butter
Almond butter is an excellent alternate source of protein, with about 6.72 grams in two tablespoons. It also packs monounsaturated fat, a good substitute for saturated fat.
“It’s a really delicious spread on whole grain bread or paired with a banana or an apple,” said Giovinazzo.
Flaxseed
Sprinkling ripe, ground flaxseed into a smoothie or bowl of cereal will turn your breakfast into a rich source of omega-3 fatty acids, fiber, and lignan. Those compounds are anti-inflammatory and antioxidative, meaning they prevent damage to your cells.
Flaxseed can be an excellent addition to a diabetes meal plan because it is rich in fiber, an essential nutrient for managing blood sugar.
A word of caution: Raw or unripe flaxseed can contain toxic compounds that can be harmful if eaten in large portions.
Proteins
Having protein at breakfast can help control your blood sugar levels throughout the day and keep you feeling full.
“You want to aim for a breakfast that combines good carbs and fiber with protein,” said Giovinazzo.
The Department of Agriculture recommends including a lean protein in a quarter of your breakfast plate.1 The total amount of protein you need each day, however, depends on your age, sex, weight, and activity level.
Protein includes meats and seafood, as well as vegetables like beans, peas, and lentils. You can also find protein in nuts, seeds, and soy products. Below are a few protein options to include in your breakfast.
Chicken or Turkey Breast
Skinless chicken or turkey breast are great lean-meat, high-protein options for breakfast (if you eat meat). Research shows that pairing poultry with a carbohydrate-rich food, like a baked potato, can help you control your blood sugar levels throughout the day.
You can incorporate chicken or turkey breast into several breakfast recipes. You could add lean meats to egg or tofu scrambles, skillets, frittatas, and more.
Eggs
Eggs are a source of protein and nutrients like vitamin D. One large raw egg contains 6.3 grams of protein and 80 IU of vitamin D, among other nutrients.
Although eggs have cholesterol, some evidence suggests that eggs do not increase the risk of heart disease. Past studies may have been more complicated than researchers originally realized because eggs are often eaten with high-fat foods like butter and bacon.56 However, a study published in 2018 found that people who ate eggs had an 11% lower risk of heart disease.
“If overall, you’re choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet,” said Giovinazzo.
Tofu
Half a cup of raw, firm tofu has about 21.8 grams of protein. Tofu also contains nutrients like calcium, manganese, iron, and vitamin A.
American Heart Association. Clearing up questions on whether tofu is healthy.
If you’re not in the mood for or don’t eat scrambled eggs, a tofu scramble can be a healthy plant-based breakfast option. You can combine drained, broken-up tofu with your favorite sauteed vegetables, beans, and spices to make a tasty tofu scramble.
Whole Grains
The Department of Agriculture advises adding grains to one-quarter of your plate, with about half being whole grains.
Whole grains have many nutrients that offer health benefits and help protect against some chronic diseases. For example, whole grains are a good source of fiber, which helps lower cholesterol levels. High total cholesterol is a significant risk factor for heart disease.
Cereal
“Cereal can be tricky because there are so many different kinds out there,” Giovinazzo said. “Something with at least five grams of fiber and less than five grams of sugar is probably your best bet.”
You’ll find this winning combination in many whole-grain or bran cereals, such as shredded wheat varieties. Whole grains have fiber, B vitamins, iron, and other nutrients.
Top off your bowl with your favorite milk or non-dairy milk alternative, or mix it with Greek yogurt or cottage cheese for more filling protein. Add fruit, too, for a nutritious and filling meal. The fruit and whole grains fiber will help you feel full and satisfied.
Oatmeal
The old-school breakfast option of oatmeal has many nutritional benefits. Oats contain beta-glucan, a type of fiber shown to help lower cholesterol when eaten regularly.61 Oats are also rich in phosphorus, magnesium, iron, and zinc.
Oats also:
- Contain antioxidants, which may reduce inflammation
- Improve immunity
- Support digestive health
Overall, oatmeal is a healthy breakfast choice. To reduce your added sugar intake, choose plain oatmeal and sweeten your bowl with fresh fruit, cinnamon, and nuts.
Whole-Wheat Bread
Carbohydrates are a breakfast mainstay. The type of carbs you choose can make a big difference in the overall health of your meal. For example, choose whole-grain bread, like whole-wheat or rye, if you want to add more fiber to your diet.
You can top your bread with an egg, avocado, or nut butter. The fat and protein in those foods help you feel more satisfied and fuller for longer.
