7 Key Rules for a Healthy Breakfast

Breakfast is one of the most important meals of the day, because you've just been asleep for several hours and your body needs energy to start the day. This is why it's so important to know how to have a healthy breakfast.
7 Key Rules for a Healthy Breakfast
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

Everyone knows that breakfast is one of the most important meals of the day. Whether it’s to lose weight or just lead a healthier life, it’s important to follow some steps to have a better diet and a better quality of life. That’s why today, we’re going to show you some rules for a healthy breakfast. Keep reading to learn more!

Sometimes, whether because of work or sleep habits, you wake up in a hurry and leave the house after having nothing but coffee. This will make you feel like you have no energy and maybe even a little bit sick. These are mistakes that can take a toll on you in the long run. 

You need to take a little bit of time if you want to make sure you have a healthy breakfast and face your day in the best state, and for that it’s good to have some rules to guide you.

Why is breakfast so important?

healthy breakfast

  • Leaving the house without a good breakfast will affect your concentration and put you in a bad mood because you won’t have high enough blood sugar levels to feed your brain.
  • You need to remember that your body has just gone 8 hours without eating anything.
  • When it comes to children, not eating breakfast impacts their development and physical and intellectual productivity at school.
  • Breakfast can give you some of the essential vitamins and minerals you need to get through the day.
  • People that have a balanced, varied, proper breakfast also have an easier time keeping a healthy weight. It’s best to eat every meal of the day, never skipping breakfast.

7 basic rules for an ideal, healthy breakfast

1. Alkaline foods


Don’t start your day with an acidic breakfast. If you wake up in the morning with an unpleasant flavor in your mouth, it’s because your diet is too acidic.

It’s good to start your day with lemon or orange juice, or even a white tea and apple. When combined, they have the same effects as coffee. Most fruit is alkaline, so don’t forget to include a fresh piece of it or a natural juice in your breakfast.

2. Whole grains

When you eat carbohydrates, which are good for your health and digestion in the morning, make sure they’re whole grains: almonds, oatmeal, quinoa, healthy bread for your toast. Avoid refined and highly processed grains. They’re not natural or good for your health.

3. Don’t combine sweet and salty

Why? You can’t can’t have a plate of fruit with a sandwich? Well, you can, but your stomach will suffer. The sugar in fruit is easy to digest and doesn’t stay in your stomach for very long. But if you that with heavy and/or salty things, the sugar will stay there and can cause inflammation. We recommend avoiding this.

4. Get the best protein


Many people have eggs, milk, or even sausage for breakfast in the morning. These foods are too heavy and can take a toll in the long run. You should substitute them with a vegetarian breakfast. Have soy germ or walnuts in a fruit salad. They’re an ideal way for your brain to get the energy it needs.

5. Avoid dairy products

This might sound like one of the harder healthy breakfast rules if you’re used to having milk or yogurt. But recently, there has been a lot of research on the negative effects of dairy: intolerance, inflammation, migraines, acidifying the blood, offering colon mucus. 

Also, if you have respiratory problems like asthma or allergies, dairy products make this problem worse. If you’re worried this will throw off your whole routine, there are great non-dairy substitutes out there now, give them a try!

6. Sit down

If you eat quickly, your stomach will suffer. It’s just not healthy. Take your time, wake up a little earlier, and eat calmly, chewing slowly so that the nutrients are absorbed correctly. Try to relax with a little bit of music so you leave the house calmly, well nourished, and with enough energy to face the day.

7. Hydrate

lemon diet

Here’s the last of our rules for a healthy breakfast, and it really is an important one. You need to leave the house every morning with a well-hydrated body. Your body needs water, and it helps your kidneys will cleanse your body of toxins, which is why it’s essential to have at least two glasses of water at breakfast.

You could also combine it with something like lemon juice. This first glass of water will help cleanse your body. Later, after you’ve finished eating breakfast, drink one last glass of water before leaving the house.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Int J Environ Res Public Health. 2018 Aug; 15(8): 1781. Published online 2018 Aug 19. doi: 10.3390/ijerph15081781. Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents
  • Harvard T.H. Chan. Whole Grains. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
  • Nutrients. 2018 Aug; 10(8): 1052. Published online 2018 Aug 9. doi: 10.3390/nu10081052 Evaluating Whole Grain Intervention Study Designs and Reporting Practices Using Evidence Mapping Methodology
  • Nutr Rev. Author manuscript; available in PMC 2011 Aug 1. Published in final edited form as: Nutr Rev. 2010 Aug; 68(8): 439–458. doi: 10.1111/j.1753-4887.2010.00304.x Water, Hydration and Health

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.