Tips on a Healthy Breakfast

A healthy breakfast is an important component of healthy weight control.

A healthy breakfast is an important component of healthy weight control.

You've heard the old adage that breakfast is the most important meal of the day, and it turns out that's true. Jump-starting your day with a healthy breakfast refuels your body, can help improve concentration and productivity and assists with weight control. Skipping breakfast can lead to shortened attention span, increased hunger and overeating throughout the day.

Plan Ahead

Planning ahead is key to ensuring a healthy breakfast on a regular basis. Mapping out breakfasts a week at a time can help minimize stress and facilitate time management. Even planning your breakfast the night before can be beneficial.


Protein is an important part of a healthy breakfast. Protein not only helps rebuild muscle, but also helps maintain blood sugar levels and curb hunger. Egg whites, Greek yogurt, nut butter, milk, turkey bacon, cottage cheese and low-fat cheeses are excellent sources of protein to include as part of a healthy breakfast.


Carbohydrate is also an important part of a healthy breakfast because it provides the body with energy. Whole grains like whole wheat bagels, oatmeal, whole-grain cereals and whole wheat waffles are healthy and easy options to include.

Fruits and Veggies

Fruits and vegetables are not necessarily the first foods that come to mind when planning breakfast, but they are food groups you should definitely include. Fresh fruits and fruit juices are an excellent complement to a healthy breakfast. Vegetables can be added to omelets or breakfast casseroles for an easy, one-dish meal. You can also combine fruits and vegetables with yogurt and ice to make a delicious and portable breakfast smoothie.


  • Krause's Food and Nutrition Therapy; L. Kathleen Mahan and Sylvia Escott-Stump

About the Author

Amanda Davis began writing in 2010 with work published on various websites. Davis is a dietetic technician, registered, personal trainer and fitness instructor. She has experience working with a variety of ages, fitness levels and medical conditions. She holds a dual Bachelor of Science in exercise science and nutrition from Appalachian State University and is working toward her master's degree in public health. Davis will be a registry eligible dietitian in May 2015.

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