Healthy Breakfast

How to get a good—and easy—one at home or on the go

Last updated: August 2011

A combination of cottage cheese, apple slices, and whole-grain pita supplies protein and f

Breakfast really is the most important meal of the day. It not only helps you get your full quota of daily vitamins, minerals, and other nutrients, but it can also help you maintain a healthy weight, control your cholesterol and triglyceride levels, and improve your sensitivity to insulin, which regulates blood sugar.

A healthy breakfast may even help you live longer. Regularly eating breakfast was among the key behaviors linked to longevity in the Georgia Centenarian Study, which tracked hundreds of older Americans from 1988 to 2009 to determine which variables predicted a longer-than-average life span.

People who regularly eat breakfast have lower rates of type 2 diabetes and are less likely to develop heart failure over their lifetime than those who don't, research suggests. But breakfast also has more immediate benefits. It boosts your energy and improves your cognition, memory, and problem-solving skills.

"Breakfast gets the brain going," says Christine Gerbstadt, M.D., M.P.H., R.D., a physician and nutrition consultant in Sarasota, Fla. That's because it swiftly replenishes the blood's circulating level of glucose, which is depleted overnight and serves as the brain's most immediate source of energy.

Your breakfast pantry

Ideally, you should eat breakfast within the first hour or two of waking. Aim to get 20 to 25 percent of your total daily calories from the meal, and include a mix of protein, complex carbohydrates, and healthy fats.That will keep you fuller than a meal of just carbs.

The easiest way to ensure a healthy breakfast is to prepare it yourself, at home. That might be especially true if you're watching your weight. A University of Massachusetts study found that people who often ate out in the morning were more likely to be obese than those who didn't. Here are some of the best options.

Cereal. A bowl of cold cereal can be a great breakfast, especially if mixed with low-fat yogurt. And fortified cereals can help you meet the daily recommended levels of key nutrients such as vitamins B12 and C, and folic acid. (If you also take a multivitamin or other supplements, make sure your total intake from fortified foods and other sources doesn't exceed the safe upper limits. Look for cereals that provide at least 3 grams of fiber and no more than 4 grams of sugar per serving. Tasty high-fiber options from Consumer Reports' 2009 tests included Kirkland Signature Cinnamon Pecan (Costco), Kashi GoLean, and Post Shredded Wheat Spoon Size Wheat 'n Bran.
Hot cereal. Make slow-cooked or instant oatmeal with milk instead of water, and mix it with raisins, dried cranberries, slivered almonds, or chopped walnuts. For a less traditional option, try brown rice layered with yogurt and fresh fruit and seasoned with cardamom, cinnamon, or cloves. Or cook barley or quinoa and top with cinnamon, dried fruit, or nuts.
Eggs. Having them at breakfast helps dieters lose weight, research suggests, possibly because they're so filling that they reduce the chance of overeating later. People with normal levels of LDL (bad) cholesterol who limit their intake of saturated fat can safely eat up to seven eggs a week; those with high LDL should limit themselves to four or use egg whites or an egg substitute. Scramble them with vegetables sautéed in a little oil, and top with shredded low-fat cheese and salsa.
Yogurt. Our experts especially recommend nonfat Greek yogurt, which is high in protein. Top it with fresh fruit and a tablespoon or two of chopped nuts or seeds. Or mix it into cereal as a higher-protein alternative to milk.
Breakfast breads. Skip the butter, syrup, and whipped cream on French toast, pancakes, or waffles in favor of fruit or low-fat ricotta cheese flavored with cinnamon or vanilla extract. Make pancakes from scratch with whole-wheat flour, or use packaged whole-wheat pancake mix. Make French toast with whole-grain bread, and boost fiber and protein by adding nonfat dry milk, whey protein, or ground flaxseed to the egg mixture.
Open-faced sandwich. Spread peanut butter on whole-wheat toast and top with fresh apple or banana slices. Or put smoked salmon on a whole-wheat bagel with sliced tomato and onion and low-fat cream cheese or soy cheese.
Smoothies. Blend bananas, berries,or other fruit with low-fat milk or yogurt. Or for something more unusual, mix crushed ice with avocado, water, whey powder, papaya, and a splash of skim milk. "It's super-rich in antioxidants, protein, and fiber," Gerbstadt says. "It sounds weird, but I love it."
Grab-and-go meals. Keep instant oatmeal packets, low-fat cheese, or whole-grain cereal bars on hand for days when you have to eat on the run.
Dinner for breakfast. If you're not a fan of traditional breakfast fare, have lunch or dinner foods instead. Top whole-grain flatbread with turkey and sandwich fixings. Feast on sushi, veggie pizza, or leftover chicken in a whole-wheat wrap. Or fix a baked potato with your favorite healthy toppings.

What to include in a good breakfast

Here are the components that make a good breakfast—whether at home or dining out—plus a few to skip.

What to add

Protein. Aim for about 12 grams from lean sources such as eggs or an egg substitute (about 6 grams per large egg or egg equivalent), low-fat cottage cheese (14 grams per half cup) or yogurt (13 grams per cup), skim milk (about 8 grams per cup), or soy bacon or sausage (about 3 to 6 grams per ounce).
Carbohydrates. Choose complex ones, such as whole-grain bread or cereal, fruit, and vegetables.
Heart-healthy fat. Good sources include canola or olive oil, avocados, nuts, seeds, and fatty fish, like salmon.

What to avoid

Bad fats. Keep saturated fat to a minimum by steering clear of full-fat meat and dairy products. Avoid trans fat, found in partially hydrogenated vegetable oils.
Sugar. Women should get no more than 6.5 teaspoons (25 grams) of added sugar daily; men, no more than 9.5 teaspoons (38 grams). Some cereals have more than that in a single serving.

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