Whole grains, protein and fresh fruit should be included at breakfast because they can control blood sugar and keep you feeling full until lunch, according to studies. In contrast, processed foods and baked goods are a real challenge for the metabolism.
According to Dr. Monique Tello, a physician at Massachusetts General Hospital and a lecturer at Harvard Medical School, in the US, the body reacts to refined carbohydrates, such as sweet cereals, muffins or white bread, just as it reacts to desserts. The blood sugar level rises suddenly, followed by an intense secretion of insulin, and the excess glucose ends up in fat cells as fat.
Saturated fats in bacon, sausage and butter can clog arteries and lead to heart attack or stroke. Salt in large quantities causes water retention and increases blood pressure. The combination of these factors gradually causes obesity, hypertension and other cardiovascular diseases.
The importance of the first meal
The American Heart Association (AHA) points out that nearly two-thirds of people who skip breakfast fail to cover their daily nutrient needs.
Several studies have shown that those who do not eat in the morning have a higher risk of diabetes, hypertension, high cholesterol and cardiovascular diseases. Added to this is a higher consumption of sugar during the day and a tendency towards sedentarism.
Although skipping the first meal can reduce caloric intake, the diet becomes unbalanced. Breakfast stabilizes blood sugar, provides constant energy and reduces the risk of overeating later, according to studies. After hours of rest during the night, the body needs food that restores energy and prepares the metabolism for the day ahead. The most suitable combinations are those that bring complex carbohydrates, proteins and healthy fats at the same time. Below are some concrete examples.
Energy drinks
Water is the first step in the morning. It rehydrates the body after hours of sleep, keeps the body temperature stable, lubricates the joints and helps eliminate toxins.
Coffee remains the most popular choice for energy. According to studies, moderate consumption is associated with a lower risk of type 2 diabetes, liver disease, Parkinson's or some types of cancer. It's rich in antioxidants and compounds that reduce inflammation, and caffeine boosts energy production and focus.
And tea can be a suitable option. Green or black teas provide caffeine and antioxidants, and herbal infusions such as chamomile or ginger can relieve nausea and digestive discomfort. Green tea, in particular, has been shown to be useful for increasing concentration and, in some cases, for weight control.
Fruits that support cognitive performance
Fruits contain many nutrients that the body needs, including potassium, fiber, vitamin C and folic acid. The US Department of Agriculture recommends that fruits and vegetables take up half of your plate at every meal, including breakfast. Ideally, you should eat about two to three servings of fruit daily. One serving is one cup of whole fruit or one cup of 100% natural juice. Here are the most indicated ones.
Bananas are a good source of resistant starch, a type of carbohydrate that stabilizes blood sugar and prolongs satiety. Added to cereal or oats, they can sweeten the dish without the need for additional sugar. Due to its high potassium content, it helps regulate blood pressure.
Blueberries, fresh or frozen, contain powerful antioxidants, especially anthocyanins, which protect nerve cells and can improve memory and coordination. Regular consumption is associated with better cognitive function and slower mental decline.
Melon is moisturizing and full of vitamins. One serving contains 11 milligrams of vitamin C and 232 micrograms of vitamin A.
Cranberries are an important source of vitamins, antioxidants, minerals and fiber that support digestion and cardiovascular health. Some research has found a link between eating cranberries and a lower risk of cancer.
Grapefruit contains vitamins C and A, potassium and lycopene, as well as fiber. Combined with a source of protein, such as yogurt or eggs, it becomes a balanced breakfast. However, it is important to check possible interactions with the drugs administered.
Kiwis provide a hearty dose of vitamin C (about 130 mg per cup), potassium and over five grams of fiber, beneficial for digestion.
Raspberries contain ellagitannins, a type of antioxidant with anticancer effects. Black raspberries, in particular, may help prevent cancer, although more research is needed to confirm these effects. Raspberries are also an important source of vitamin C.
Strawberries, like blueberries, are a valuable source of anthocyanins. “Berries are superfoods because they have a lot of antioxidants without being high in calories,” said Erica Giovinazzo, a nutritionist in New York, USA. One cup of strawberries contains 85 milligrams of vitamin C and three grams of fiber. Strawberries may also be good for the heart, according to studies.
Watermelon and watermelon juice are among the top sources of lycopene, a nutrient found in red fruits and vegetables that may prevent atherosclerosis, or thickening of the arteries. Atherosclerosis can lead to stroke, high blood pressure or heart attack.
Skimmed milk and vegetable alternatives
Nutrients in low-fat dairy, such as calcium, potassium, protein and vitamin D, keep bones strong and healthy and reduce the risk of osteoporosis.
Greek yogurt contains important amounts of calcium and protein that ensure satiety throughout the morning. And probiotics support gut health. Experts recommend natural, fat-free or low-fat options, which can be topped with fruit for sweetness and flavor and ground nuts to round out the healthy fat intake.
Soy products are a good alternative for those who do not consume dairy. They provide complete protein and calcium, and fortified versions also include vitamin D, which is needed for calcium absorption.
Nuts and seeds
Nuts and seeds are a consistent source of protein when paired with other foods, especially for those who don't eat eggs or dairy. Many nuts and seeds also have fiber, healthy fats, vitamins and minerals.
Almond butter contains protein (about 6.7 grams per two tablespoons) and heart-healthy monounsaturated fats. It can be spread on whole grain bread or combined with a banana or an apple for a quick and nutritious breakfast, recommends nutritionist Erica Giovinazzo.
Flax seeds provide omega-3 fatty acids, fiber and lignans with anti-inflammatory and antioxidant effects. Added ground into smoothies or over cereals, they can help control blood sugar, being especially useful in the diet of people with diabetes. However, raw or unripe seeds should not be consumed in large quantities as they may contain toxic compounds.
Proteins that stabilize glycemic metabolism
Eating protein at breakfast keeps blood sugar under control throughout the day and ensures satiety. The US Department of Agriculture suggests that a quarter of your plate should be protein. However, the total amount needed daily depends on each person's age, sex, weight and activity level.
Skinless chicken breast or turkey are among the best protein options for breakfast. Research has shown that pairing poultry with a carbohydrate-rich food such as a baked potato can help keep blood sugar steady throughout the day.
Eggs are another frequently recommended choice. A large egg provides about 6 grams of protein and vitamin D, and recent studies have shown that, in the context of a balanced diet, egg consumption does not increase cardiovascular risk. In contrast, a 2018 study showed an 11% reduction in the risk of heart disease in people who consumed them regularly. Giovinazzo believes that eggs can be a nutritious option as long as they are integrated into a diet with healthy fats and lean proteins.
Tofu, the plant-based version, provides nearly 22 grams of protein per half cup and provides calcium, iron and vitamin A. A tofu omelet, seasoned with vegetables, can be a balanced alternative for those who do not consume animal products.
Whole grains for constant energy
Whole grains contain numerous nutrients that are beneficial for health and have a protective effect against chronic diseases. For example, whole grains are an important source of fiber, which helps lower cholesterol levels. High total cholesterol is a major risk factor for cardiovascular disease.
“The best breakfast cereal options are those that provide at least five grams of fiber and less than five grams of sugar per serving,” advises nutritionist Erica Giovinazzo. These criteria are met by many bran or whole wheat varieties.
Oats are among the healthiest choices. It contains beta-glucan, a soluble fiber that helps lower cholesterol when consumed regularly. It also provides important minerals such as phosphorus, magnesium, iron and zinc. The antioxidants in oats can reduce inflammation and support immunity. For a healthy breakfast, we recommend plain oats, naturally sweetened with fruit, cinnamon and a few nuts.
Whole grain bread contains complex carbohydrates that gradually release energy. Whole wheat or rye varieties provide a consistent supply of fiber and can be paired with foods rich in protein and good fats, such as eggs, avocado or almond butter. This combination maintains satiety and energy balance throughout the morning.
Practical examples of a balanced breakfast
Here are some breakfast options that respect the principles of healthy eating and can be adapted to individual preferences.
The classic version with oats
A bowl of oats cooked with milk or plant-based alternative, with fresh blueberries, a tablespoon of ground flaxseed and a handful of slivered almonds. Cinnamon can be added for flavor, no sugar added. This combination provides fiber, protein, antioxidants and healthy fats that keep energy levels up until lunch.
Protein breakfast
Two hard-boiled or scrambled eggs with spinach and cherry tomatoes, served with two slices of toasted wholemeal bread and half an avocado. A glass of fresh grapefruit juice completes the meal. This breakfast combines quality protein with fiber and vitamins.
The fast transportable option
Plain Greek yogurt (150-200 grams) with one cup of frozen berries (strawberries, raspberries, blueberries) and two tablespoons of low-sugar granola or chopped nuts. It can be prepared in the evening and easily transported to work. This variant provides probiotics, antioxidants and protein.
Vegetable breakfast
Tofu scramble (about 150 grams) prepared with bell peppers, onions, mushrooms and spices, served with a slice of rye bread and half a banana. A green tea completes the meal. This option provides complete plant protein and important phytonutrients.
Variant with smoothie
A dense smoothie made from a banana, a handful of fresh spinach, blueberries, almond milk and a spoonful of almond butter, poured into a bowl and garnished with kiwi slices, chia seeds and unsalted coconut flakes. This visually appealing option combines fruits, green vegetables and healthy fats.
Mediterranean breakfast
A large slice of whole wheat bread with almond butter, a few slices of fresh strawberries on top, sprinkled with flax seeds. Along with it, a glass of skimmed milk or fortified soy drink and a few whole walnuts. This combination provides a balance between complex carbohydrates, protein and healthy fats.
Hearty breakfast
Roast turkey breast (50-70 grams) with ripe tomatoes and mushrooms, two slices of toasted wholemeal bread and a glass of fresh orange juice. For those who prefer a hearty breakfast, this option contains lean protein and vegetables.
