You’ve probably heard the saying that breakfast is the most important meal of the day—and it holds water. What you put on your plate in the A.M. has a ripple effect on how you feel, focus, and function for the rest of the day. The right breakfast can keep your energy steady, hunger in check, and mood balanced—but the wrong foods can leave you sluggish, snacky, or riding out a sugar crash by mid-morning, warns functional dietitian and clinical herbalist, Jenna Volpe, R.D.N., L.D., C.L.T.
Now, as conversations around food ingredients like artificial colors and added sugars take center stage, thanks to new regulations and public scrutiny of processed foods, it’s the perfect time to take a closer look at what makes a good breakfast and what doesn’t.
Colorful cereals, sugar-loaded coffee drinks, and flaky pastries may be tempting, but choosing morning eats that provide nutrition and flavor can transform your entire day (and have a powerful ripple effect on your overall health).
Generally, you’ll want to make sure protein, fiber, healthy fats, and nutritious carbohydrates take center stage on your plate. “These nutrients will have the greatest impact on energy and sustenance for the morning,” says Volpe. “When people don’t get enough protein and fiber at breakfast, they can be more prone to extreme blood sugar fluctuations for the rest of the day, which translates to spikes in hunger and cortisol (a stress hormone), and subsequent energy crashes later in the afternoon.”
To help you navigate the breakfast table, we asked nutrition pros to break down the best and worst foods to start your day with.
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian and clinical herbalist. Nicole M. Avena, Ph.D., is an assistant professor of neuroscience at Mount Sinai School of Medicine and author of Sugarless: A 7-Step Plan to Uncover Hidden Sugar, Curb Your Cravings, and Conquer Your Addiction.
The best foods to eat for breakfast
A good breakfast isn’t just about filling up—it’s about fueling up. The following foods are some of your best allies for feeling your best all day long.
1. berries
We all know berries are healthy—and they just so happen to be a morning meal powerhouse. “Berries are high in gut-healthy, energy-sustaining fiber (including prebiotics) as well as immune-boosting vitamin C and antioxidants (in the form of deep red, blue, and purple pigmented polyphenols) which help fight inflammation,” explains Volpe. “They are also a naturally low-glycemic source of simple carbohydrates and can boost energy and vitality in the morning.”
Volpe recommends pairing your berries with a healthy fat, a protein, and a complex carbohydrate. “For example, I love adding a handful of fresh berries to oatmeal or overnight oats, yogurt and granola parfaits, and smoothies, or topping a piece of whole-grain toast or protein waffle with berries and a dollop of nut butter for healthy fat and sustenance,” she suggests.
2. Eggs
Eggs are one of the best sources of complete protein out there, meaning they provide all nine of the essential amino acids your body needs. With six grams of protein in every 78-calorie egg, they deliver a lot of nutrition in a small package. And though it was once trendy to consume only the egg whites, it’s far more nutritious to eat the yolk, too, Volpe notes. Egg yolks are packed with nutrients like vitamin A, vitamin D, vitamin E, and B vitamins (such as B12 and choline), as well as antioxidants that support overall health.
Read More: 7 Easy Ways To Pack 30 Grams Of Protein Into Your Next Meal
“Poached, over-easy, or scrambled eggs served on whole-grain toast with fresh avocado and a handful of greens make for a delicious, protein-packed start to the day,” Volpe says. “For those who prefer something even more flavorful, frittata muffins are a great option, as they can be loaded with veggies, herbs, cheese, or even additional proteins like turkey bacon.” Making a batch of egg muffins for the week can also be an easy and efficient move for busy folks.
3. Leafy greens
While you might associate leafy greens such as spinach, baby kale, collards, and arugula with lunch or dinner, there’s no reason not to include them at breakfast time. These superfoods are loaded with magnesium, B vitamins (like folate), vitamin K, fiber, and antioxidants such as chlorophyll (which is responsible for their deep green pigment), explains Volpe. She recommends adding a handful of your favorite greens to eggs, breakfast sandwiches, or even smoothies. “I find that a small handful of frozen spinach or frozen kale blends nicely into chocolate- or cacao-infused smoothies and protein shakes without noticeably changing the taste or appearance,” she adds.
4. Oats
This age-old breakfast staple still deserves a seat at the table. Oatmeal’s naturally low glycemic index means it raises blood sugar gradually, offering steady energy throughout the morning, explains Volpe. In contrast, many breakfast cereals send blood sugar skyrocketing (and then free-falling). Oats are also packed with beta-glucans and soluble fiber (including prebiotics), making them particularly beneficial for gut and heart health.
Instead of serving up a bowl of plain oatmeal, Volpe recommends always pairing it with healthy fats like ground flaxseeds or nuts, fresh fruits like berries, and a protein source such as eggs, cottage cheese, or chicken or turkey sausage to make your breakfast more balanced and sustaining.
In warmer months, overnight oats are a great option. Just soak oats in milk or a milk alternative, flaxseeds, and a little yogurt in the fridge overnight, Volpe suggests. “In the morning, top them with fresh fruit, shredded coconut, nuts, or a dash of cinnamon for a cool and refreshing breakfast,” she says. When the weather gets colder, turn to traditional stovetop oatmeal to start the day on a cozy foot. “Try adding cinnamon or nutmeg, baked apples, bananas, or berries, and a scoop of protein powder to make your oatmeal extra satisfying,” she recommends.
5. Plain Greek yogurt
Plain (a.k.a. unsweetened) Greek yogurt makes an excellent addition to any breakfast. Packed with complete protein, it provides all nine essential amino acids, along with calcium, vitamin B12, riboflavin, and gut-healthy probiotics, according to Volpe. “The calcium in Greek yogurt not only supports healthy bones and blood but can also help bind oxalates, which are found in foods like spinach and berries—a bonus for those with a history of kidney issues,” she says.
Greek yogurt is also incredibly versatile. Volpe recommends pairing it with fresh fruit, granola, and nuts for a balanced breakfast, or simply sweetening it with a drizzle of honey. “It also blends beautifully into smoothies, shakes, or overnight oats, adding a creamy texture and an extra protein boost,” she adds.
The worst foods to eat for breakfast
Some of the foods we’ve culturally long-regarded as breakfast staples can ultimately backfire on our short-term well-being and long-term health. Many of these options simply lack the nutrients your body needs to start the day strong. Here’s a closer look at what to avoid—and why.
1. Sugary cereals
Many cereals, even those labeled as whole-grain, are shockingly high in added sugars, which can negatively impact your health when consumed regularly. “While small amounts of added sugar aren’t harmful, regular consumption has been linked to chronic health issues such as inflammation, compromised immune function, and an imbalance of gut microbes,” warns Volpe. “Over time, these factors contribute to cellular aging and a higher risk of disease.”
If you just can’t part with cereal in the morning, make sure you check products’ Nutrition Facts labels for added sugar (you’ll find it under Carbohydrates). “Aim for cereals with less than five to nine grams of added sugar per serving,” Volpe says. “You can also scan ingredient lists for sugar sources like corn syrup, brown sugar, or high-fructose corn syrup and instead opt for cereals sweetened with natural alternatives like honey, date sugar, or pure maple syrup.”
2. Sweetened milk substitutes
Milk alternatives like almond milk, oat milk, and soy milk are as popular as ever. However, many people overlook the added sugars hiding in many of these beverages. A single cup of chocolate- or vanilla-flavored almond milk can contain nine to 20 grams of added sugar—the same amount you’ll find in a candy bar, says Volpe.
Read More: ‘I Cut Out Added Sugar For 2 Weeks—Here’s What Happened’
She recommends opting for unsweetened versions of your favorite milk alternatives, as these options eliminate unnecessary sugars while still providing the creamy texture and flavor you love. If you want to take it a step further, look for brands free of gums and fillers, which can sometimes disrupt gut health. (Some of Volpe’s favorite brands include Elmhurst, Malk, Truly, and Minor Figures.)
3. Pastries
Muffins, donuts, croissants, and danishes are breakfast favorites in many countries, including the U.S. While undeniably delicious, these treats are often made with refined flour, which lacks fiber, vitamins, and minerals, warns Nicole M. Avena, Ph.D., an assistant professor of neuroscience at Mount Sinai School of Medicine and author of Sugarless: A 7-Step Plan to Uncover Hidden Sugar, Curb Your Craving and Conquer Your Addiction. “They’re loaded with hidden added sugars, which can cause your blood sugar levels to spike and crash, leaving you feeling fatigued and hungry shortly after eating,” she explains. Not the ideal way to start your day.
If you love pastries but want a healthier option, Volpe recommends making your own at home and swapping refined flour for whole-grain options like oat or buckwheat flour, or even boosting fiber and nutrient content with coconut flour. “Sweeten naturally with dates, coconut sugar, or maple syrup to lower the glycemic load while still satisfying your sweet tooth,” she suggests.
4. Sweetened, flavored yogurts
While yogurt is often considered a health food thanks to its protein, calcium, and probiotic content, the vast majority of tubs in the dairy aisle are loaded with added sugars or artificial sweeteners, which can undermine its health benefits, warns Avena. “Much like sugary cereals, these ingredients can disrupt gut health and contribute to energy crashes throughout the day,” she says.
Before picking a yogurt, check the ingredient list and nutrition label. “Look for added sugars and artificial sweeteners, often listed as sucralose (Splenda), aspartame (Equal), or even ‘corn sugar,’ which is just another name for corn syrup,” Volpe says. “Some flavored yogurts have as much sugar as a dessert, so getting into the habit of reading labels is a simple yet valuable skill to protect your health,” she adds.
Your best bet here is to opt for a plain variety. “You can sweeten it at home with whole food ingredients like fresh fruit, chopped Medjool dates, a touch of raw honey, maple syrup, or even a few drops of stevia or monk fruit extract,” says Volpe. “This way, you control the sweetness and avoid artificial additives.”