What To Eat and What To Avoid for a Healthy Breakfast

A healthy breakfast should include foods with protein, vitamins, and minerals. Additionally, if you decide to include a source of carbohydrates, the best option is grains like oats.
What To Eat and What To Avoid for a Healthy Breakfast

Last update: 04 September, 2020

Breakfast is always recommended, as long as you do it in a balanced way. For your breakfast, you should consume foods with quality proteins, as well as fruits that provide vitamins and antioxidants.

What else should you keep in mind?

In this article, we’ll show you what makes up a complete breakfast and the types of foods you should avoid for a healthy breakfast.

Good breakfast foods

Your breakfast, like any other meal, should provide quality proteins. However, it’s not very convenient to make meat or fish first thing when you wake up. For this reason, a more convenient option is to include eggs or dairy products in your meal.

Contrary to what doctors said for many years, eating eggs doesn’t influence your risk of cardiovascular disease. Therefore, there’s no maximum recommended number of eggs you should eat per week, according to an article published in the review Ugeskrift for Laeger. 

Dairy products are another source of quality protein you can include in your breakfast. You should choose whole options, since this way you’ll avoid the loss of fat-soluble vitamins. Additionally, it’s important to avoid products with added sugars, since this can damage your health over the medium term.

On the other hand, your breakfast should contain at least one piece of fruit. It’s always better to eat it whole instead of as a juice, since that way you’ll be able to take advantage of the fiber. If you want to include food with carbohydrates, oats are the best option.

A healthy breakfast of oats with fruit on top.
Foods like fruits, eggs, and oats are good options for a healthy breakfast.

Foods you should avoid for a healthy breakfast

You should keep traditional breakfasts of cookies or pastries out of your dietary routines. Eating these foods provides an excessive amount of sugar and trans fats. These nutrients cause a state of systemic inflammation that can cause health problems, according to a study published in 2017. Additionally, we don’t recommend eating chocolaty or sugary cereals.

Another food that you should avoid for a healthy breakfast is sausage. Even though there are different kinds and qualities of sausage, they are usually processed products that contain many additives. Reducing your consumption can reduce your risk of developing certain diseases in the medium and long term.

Examples of healthy breakfasts

Coming up, we’ll list a few examples of healthy breakfasts to illustrate what we’ve mentioned so far. They aren’t the only options, but with these combinations, you’ll be sure to hit the mark with your first meal of the day:

  • Oatmeal without sugar and with berries and coffee with milk.
  • Yogurt with a handful of dried fruits, an orange, and tea.
  • Rice cakes with fresh cheese, turkey breast, and a glass of milk with dark cocoa.
  • Oatcakes with peanut butter and blueberries and black coffee.
  • Scrambled eggs with avocado, pineapple, and tea.
  • Fresh cheese blended with a handful of dried fruits, chopped strawberries, and tea.

You can make different combinations of food depending on your preferences. Adding carbohydrates is up to you. Also, the best way to sweeten the meal is by adding cut fruit or organic honey.

Hard-boiled eggs with pepper mill.
Eggs contain protein and other beneficial nutrients. Therefore, we recommend them as a top option for breakfast.

Have a healthy breakfast to start the day

If you include breakfast in your daily routine, you should make sure it’s made up of healthy foods. Otherwise, the best option might be intermittent fasting.

To guarantee the quality of your breakfast, you have to include a high-quality protein and a source of vitamins and antioxidants. Additionally, you might benefit from including some foods with unsaturated fats like omega 3.

Likewise, you should avoid industrial foods like pastries or cookies. They contain a lot of refined sugar and trans fats, which harm your health over the medium and long term. These products promote systemic inflammation while also promoting weight and fat gain.

Finally, it’s important to mention that, in general, you should accompany a good diet with plenty of water and regular physical exercise. That way, you’ll improve your physical health and make sure your metabolism is working well.

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  • Wium Geiker NR., Larsen ML., Dyerberg J., Stender S., Astrup A., Eggs do not increase the risk of cardiovascular disease and can be safely consumed. Ugeskr Laeger, 2017.
  • Pan Y., Liu B., Deng Z., Fan Y., et al., Lipid rafts promote trans fatty acid induced inflammation in human umbilical vein endothelial cells. Lipids, 2017. 52 (1): 27-35.