Best Healthy Breakfast Foods to Eat

 Best breakfast for health

The old saying that breakfast is the most important meal of the day is often debated by health experts, but research overwhelmingly supports eating a well-balanced breakfast. What you eat at breakfast can affect your entire day. "Breakfast eaters get two main benefits: increased energy and reduced cravings," says Lainey Younkin, M.S., R.D., L.D.N., weight loss dietitian at Lainey Younkin Nutrition. In fact, one study showed that eating a healthy breakfast—specifically one that includes protein—reduces hunger throughout the day and may even stop brain signals that drive you to eat more. Research also links breakfast consumption to better nutrient intake and better overall health.

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10 Best Healthy Breakfast Foods to Eat

10 Best Healthy Breakfast Foods to Eat

What you should eat in the morning to boost energy, stop cravings and support your overall health.

Sarah Anzlovar Headshot

Sarah Anzlovar, M.S., RDN, LDN

November 25, 2020

Reviewed by Dietitian Lisa Valente, M.S., RD

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The old saying that breakfast is the most important meal of the day is often debated by health experts, but research overwhelmingly supports eating a well-balanced breakfast. What you eat at breakfast can affect your entire day. "Breakfast eaters get two main benefits: increased energy and reduced cravings," says Lainey Younkin, M.S., R.D., L.D.N., weight loss dietitian at Lainey Younkin Nutrition. In fact, one study showed that eating a healthy breakfast—specifically one that includes protein—reduces hunger throughout the day and may even stop brain signals that drive you to eat more. Research also links breakfast consumption to better nutrient intake and better overall health.

But not all breakfasts are created equal—the quality of your breakfast matters. "A healthy breakfast should include high-fiber carbohydrates, protein and healthy fat," notes Younkin. "Carbohydrates are your body's main energy source, but choosing ones high in fiber like fruits, vegetables, oatmeal, or whole-wheat toast, slow down the spike of blood sugar and release of insulin, which keeps you full and energized for 3-4 hours. Protein and fat are also digested slowly and suppress hunger hormones, helping you stay full."

Here are 10 of the best healthy breakfasts to eat according to dietitians.

1. Baked Sweet Potato with Peanut Butter and Sliced Apples or Raisins

"Sweet potatoes are a great way to add healthy carbohydrates to your morning meal," says Chrissy Carroll, R.D. of Snacking in Sneakers. "This is especially important for active people and can be a great way to fuel morning workouts," she adds. Sweet potatoes are also rich in potassium, vitamin A, fiber, and many other important nutrients. When paired with the healthy fats and protein from nut butter and the extra fiber in the apples, you have a well-balanced breakfast. Want a bigger boost of protein? Add a spoonful of Greek yogurt on top. (Try these sweet potato toast recipes for more inspiration.)

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