Healthy Breakfast Foods

by Nancy Clarke

About Nancy Clarke

Nancy Clarke began writing in 1988 after achieving her Bachelor of Arts in English and has edited books on medicine, diet, senior care and other health topics. Her related affiliations include work for the American Medical Association and Oregon Health Plan.



You can keep your weight under control by eating -- not skipping -- breakfast every day. The National Institutes of Health report that you are less likely to overeat later when your body gets the nutrients it needs in the morning. Many breakfast fast foods and processed meats are too high in salt, sugar, fat and cholesterol to earn a regular place in a nutritious diet. To eat right, learn to limit these foods in favor of a variety of vitamins, minerals and dietary fiber. Whether you’re trying to lose weight or improve your nutritional balance, a healthy breakfast can fill the bill.

Incredible Eggs

Eggs are significant protein sources but also are a source of cholesterol and fat. To reduce fat, the American Heart Association suggests poaching rather than frying or scrambling eggs in oil or butter. Better yet, for a more healthy breakfast, make egg dishes with just the whites or use a commercial egg substitute. Instead of adding salt while cooking, sprinkle eggs with dill or hot pepper sauce.

Low-Fat Milk Products

Eat right by choosing low-fat or nonfat dairy products. According to the U.S. Department of Agriculture, milk products or enriched soy substitutes are important for their vitamin A, vitamin D and calcium content. Choose low-fat or nonfat cream cheese for your bagel, milk for your coffee or cereal and healthy breakfast yogurt.

Nutritious Nuts

A healthy diet reduces your morning intake of saturated fat by substituting nut butters for regular butter. Peanut butter from this nutritious legume and almond and cashew butters from tree nuts are flavorful and rich in beneficial monounsaturated fat and other nutrients. Spread them on whole-grain toast, or take the AHA’s advice and use reduced-fat cottage cheese and jam as a healthy breakfast topping.

Whole-Grain Cereals

Whole-grain cereal is a source of fiber, and fortified cereals may contribute substantial potassium, magnesium, calcium, B vitamins and other nutrients in a low-calorie package. The public health initiative Shape Up America! suggests choosing oatmeal, granola or bran cereals that are low in sugar.

Nutrient-Dense Fruits

While fruit juice is preferable to coffee and tea nutritionally, whole fruit improves your diet in the morning. Shape Up America! reports that a piece of fruit has more fiber than juice and makes you feel more full. Eat right by slicing fruit into your cereal or by making a quick salad of sliced banana, kiwifruit and orange, with a little orange juice as a dressing.

Lean Protein

The usual bacon and sausage meats are high in fat, cholesterol, salt and possibly sugar. Eat right when you do eat meat by choosing leaner protein sources. The AHA suggests swapping low-fat deli ham, turkey or Canadian bacon. Soy products offer more choices.

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or