5 Breakfast Foods You Should Be Eating And 5 You Shouldn't - Mashed (2023)

5 Breakfast Foods You Should Be Eating And 5 You Shouldn't - Mashed (1)


ByJennifer En/Feb. 9, 2017 3:40 pm EDT

If you want to feel and look your best, always eat a proper breakfast to help get you off on the right foot. According to studies conducted by Rush University Medical Center, carving out time to feed yourself nutritious foods in the morning gets your metabolism going early by letting your body know it's okay to burn calories throughout the day. The studies indicate that eating breakfast has multifaceted benefits, including a lowered body mass index and improved mental focus.

As per studies run by Harvard T.H. Chan School of Public Health, consuming a healthy breakfast is key to losing weight, indicating that the first meal of the day should comprise 25 to 30 percent of a person's daily intake of calories. It's recommended that you skip fatty processed meats and sugary carbs, instead opting for energy-giving foods that are high in protein.

As eating breakfast jump starts your day and helps you stay slim, perhaps you're wondering: what exactly are the ideal foods to eat and which ones should you avoid? While some of the answers may seem intuitive, you might be surprised by others. Read on to find out which nutritious foods you ought to include in your daily a.m. routine as well as the ones you can skip altogether.

Cheap and healthy? Cue the eggs!

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Do yourself a favor and start eating eggs for breakfast if you're not already doing so. They are refreshingly inexpensive and can be cooked in any number of ways. Whether you enjoy them hard-boiled, poached, or scrambled, you'll find these miracle orbs to be the perfect morning food. Eggs are a rich and complete source of protein, which helps to keep you going throughout the morning. They also contain nutrients such as betaine and choline, which contribute to cardiac health. A single egg is chock-full of vitamins such as B-2 (to turn food into energy), B-12 (to create red blood cells), A (to improve eyesight), and E (to help prevent cell damage that causes cancer). Not too shabby! In case you have any trouble incorporating eggs into your morning routine, I want to offer up some ideas that are as nutritious as they are delicious.

This recipe from Real Simple is elegant and perfectly balanced. Crusty bread slices are topped with asparagus, a splash of olive oil, poached eggs, and a little Parmesan. Love yourself a breakfast sandwich? Try this recipe from Fitness magazine. Whole grain English muffin sandwiches a protein-forward filling of scrambled egg whites, spinach, cheddar cheese, and tomato. Or try this veggie-loaded omelet recipe from MyRecipes.com to charge up your morning battery. It's easy to prepare and totally customizable, so feel free to mix it up with whatever vegetables you have on hand or that happen to be in season.

Go Greek when it comes to yogurt

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Thicker and creamier than regular yogurt with a subtle tang, Greek yogurt tastes like a dream, but it also happens to be good for you. Yay! It's an excellent source of probiotics, the nutritious bacteria that aid in digestive health. Like several other types of dairy, Greek yogurt provides you with the calcium, magnesium, and potassium your body requires on the reg. And since Greek yogurt has twice as much protein as standard yogurt, it helps make you feel full for a longer period. As it also boasts a rich texture akin to foods that are much fattier and higher in calories, Greek yogurt can be used as a substitute in recipes where you would normally go for sour cream, buttermilk, or cream cheese. Here are some fun and tasty ways you can enjoy Greek yogurt for breakfast in case you need some inspo.

I love this Greek yogurt bowl blueprint from Modern Honey for its adaptability to personal taste. From berries and tropical fruits to toasted coconut and dark chocolate, you'll encounter no shortage of wonderful ways to use Greek yogurt as the base for a nutritious a.m. meal. This streamlined recipe from Healthy Smoothie HQ makes it easy and inexpensive to prepare a nutritious smoothie for breakfast on the go. With just a Greek yogurt base, a little honey, a dash of cinnamon, and low-sugar blueberries, you can make yourself a vibrant and nourishing breakfast in about five minutes. Parfait means "perfect" in French, and this breakfast cup from Chobani is exactly that. It doesn't get easier than layering Greek yogurt with granola and fresh berries. Enjoy!

Keep it regular with oatmeal

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Oatmeal is a whole grain with a long list of health benefits. Fixing yourself a bowl in the morning can lower your risk for diseases such as high blood pressure and Type 2 diabetes, aid in weight loss if you're watching your hourglass figure, and lower your cholesterol. Since it's important to start your body right, oatmeal is an especially ideal food for breakfasts. A great source of fiber, it works well as a blank canvas for other nutritious toppings. Think fresh fruits that are low in sugar content, hearty nuts, and calcium-rich milk. Since it can be prepared ahead or on the morning of, oatmeal is an easy way to get the nutrients your body craves come breakfast time. If you're not convinced, check out these easy recipes that make eating oatmeal downright joyful.

This warming take on oatmeal from Joy the Baker is inspired by nutty carrot muffins, so you know it's good. Steel-cut oats are cooked with shredded carrot and coconut and fragrant spices. Mmmm. If the recipe on the back of the back of the oatmeal canister fails to inspire you, try this recipe from The Faux Martha instead. Think perfect proportions. When it comes to oatmeal, don't settle. This blueberry oatmeal from The New York Times is nourishing, soothing, and takes about 10 minutes to cook. Seasoned with cinnamon and honey, this is a truly comforting breakfast for any day of the week.

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A grapefruit a day keeps the doctor away

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Grapefruits are beloved for their health benefits as well as their distinctive bright tart flavor. According to Live Science, this popular citrus is rich in vitamins and nutrients, making it the ideal fruit to consume for breakfast. An excellent source of fiber (to keep you regular) and folate (to help generate new cells), grapefruits also contain antioxidants that boost immunity. Their high fiber content helps keep you feeling full longer, hence you eat less and lose weight. Moreover, their vitamin C content is said to lower the risk of cardiovascular disease. Whether you add grapefruit juice to a salad vinaigrette or enjoy one with a dollop of yogurt, you'll find that grapefruit can be an awesome addition to your breakfast routine. Hopefully, these ideas can help you get started on a rewarding citrus adventure.

If you enjoy a little sweet treat at breakfast time, let's be friends. Then check out this quick recipe from Fine Cooking. Grapefruit halves are topped with honey, vanilla, and cardamom, then broiled until the tops are perfectly charred and caramelized. This recipe from Once a Month Meals uses grapefruit zest and juice to flavor sweet balls made with rolled oats, whole wheat flour, and applesauce. Healthy breakfast on the run? Yes, please. Add grapefruit sections to a breakfast fruit salad with this recipe from Health.com. Tossed with banana slices, fresh mint, and honey, this refreshing concoction will make your taste buds sing.

Avocados are everything

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Avocados are wildly popular due to their creamy texture and rich flavor. Incredibly delicious, they also happen to be a great source of so-called good unsaturated fats and vitamin E. As they are high in fat and hence, calories, they should be eaten regularly but not daily. They possess a wide range of vitamins and nutrients, including potassium, fiber, and folate. When eaten in moderation, avocados can help to decrease the risk of heart disease and lower blood pressure. A 2013 study funded by the Hass Avocado Board suggests that overweight test subjects who ate about half of an avocado a day felt fuller than those who didn't, owing to the high fiber content in these fruits. With its natural good taste, avocados are a natural choice for nutritious yet tasty breakfast concoctions. Here are a few.

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This recipe for avocado and egg "pizza" makes creative use of the healthy fruit. With no baking involved, the crust is topped with lemony avocado mash and cooked in a skillet. Top with fried eggs for the ultimate breakfast dish. If you're a fan of the breakfast burrito, try this recipe from Gimme Some Oven ASAP. Loaded with scrambled eggs, black beans, cheese, and colorful veggies, this wrap promises to keep you full until lunchtime. Make your avo toast fancy with this recipe from Half Baked Harvest. Whole grain bread is slathered with zesty harissa and avocado mash, then topped with goat cheese and poached eggs.

Say no to supermarket breakfast cereals

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You're probably familiar with the usual suspects in the cereal aisle — Froot Loops, Honey Nut Cheerios, Cocoa Puffs, and the like. While the media may show countless images of children and adults starting the day with bowls of cereal, that doesn't mean cereal is an ideal food for breakfast time. Many of these processed cereals are loaded with sugar, which tastes good momentarily but will certainly not help to maintain your energy levels for the duration of the morning. A 2011 study conducted by the Environmental Working Group showed that on average, 1 cup of cereal contains more sugar than three chocolate chip cookies. And since no one eats just 1 cup of cereal, you'll be eating way more sweetened carbs than you ever set out to. Yikes!

Save pancakes for special occasions

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While pancakes are undeniably tasty, they may not be the best choice for breakfast — other than once in a while. As they're often made with refined flour, much of the nutrients have been removed, leaving you with carbs that don't help you feel full. Moreover, you're likely to enjoy your stack of pancakes with generous pats of butter (fat alert) and syrup (sugar overload). Between the sugar and the refined flour, you're consuming way more carbohydrates than you ought to be before lunchtime. Eating pancakes on the reg hence increases your risk of obesity and dangerous forms of diabetes.

Muffins are a little too similar to cupcakes

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Don't fool yourself. Muffins are marketed as healthy breakfast foods, but they're essentially small cakes loaded with sugar. While you may be able to control the sugar levels a little bit more if you make them from scratch, the ones you buy at the bakery or supermarket are bound to contain more sugar than is healthy for a.m. consumption. Between the refined flour, the sugar, and the processed oils, you're really left with just one reasonably good source of nutrients: eggs. That's not enough! Additionally, store-bought muffins are enormous, which turns portion control into an epic challenge. And forget about add-ins like dried fruit or chocolate chips, which only serve to increase the sugar content in muffins.

Don't bother with the OJ

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My best friend learned from her doctor during the course of her pregnancy that orange juice consumption is a big no-no — at least if you're trying to avoid hunger pangs, excessive weight gain, and diseases associated with too much sugar in your diet. If you think that only artificially sweetened fruit juices are bad, think again. Even 100 percent varieties are loaded with sugar. Having too much juice makes your blood sugar rise rapidly because there's nothing fibrous or fatty in it to slow down the process. As a result, your insulin level will eventually shoot up while your blood sugar takes a dive, leaving you feeling all manners of strange. Think hungry and moody.

Skip the jam-on-toast scam

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Listen, I love spreading jam on my morning toast as much as the next person, but at some point I just had to reign it in. While we are told by society at large that toast and jam belong together like Romeo and Juliet, the results can be deadly. OK, maybe they aren't as deadly together as the lovers of the famous Shakespearean play, but the pairing still isn't great. If you top your bread (hello, carbs) with jam (oh hey, more carbs) you'd basically be consuming the not-so-illustrious Complete Carb Diet. Ummmm.

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You eat some, you lose some. Goodbye to all that. Luckily, you'll still be left with plenty of nutritious food options come breakfast time.


What is the first thing you should eat for breakfast? ›

Fresh foods, like eggs and veggies, or oatmeal with fresh fruit and nuts. Try it without sugar, a piece of fruit in every bite, it's delicious! Avoid processed foods, just buy the raw materials and mix them in the proportion you like.

What 5 foods should you not eat? ›

5 unhealthy foods you should avoid, according to a nutritionist
  • Hot dogs. Processed meats in general are just one of the worst things you can put into your body. ...
  • Pretzels. Pretzels were the ultimate wolf in sheep's clothing type of food. ...
  • Diet soda. ...
  • Processed pastries. ...
  • Fluorescent orange snacks.
24 Jan 2022

What 2 things Cannot be eaten at breakfast? ›

Answer: Lunch and dinner are two things you can never eat for breakfast. Explanation: This is due to the fact that we cannot consume the other two meals while eating breakfast.

What is the most perfect breakfast? ›

Oatmeal + fruit + nut butter.

The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats.

What's the perfect breakfast? ›

For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes.

What is the first thing to eat after waking up? ›

Almonds. Almonds are a great source of high-quality protein, fiber, and healthy monounsaturated fats. They're packed with B vitamins which help your body convert food into energy, and are rich in magnesium which helps fight muscle fatigue. Add almonds into your morning granola or grab a handful as a mid-morning snack.

What should I eat every day? ›

How to Eat a Healthy Diet
  • 6 to 8 servings of grains. ...
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables. ...
  • 2 to 3 servings of milk, yogurt, and cheese. ...
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. ...
  • Use fats, oils, and sweets sparingly.
20 May 2009

What is the number 1 most unhealthiest food? ›

1. Bacon
  • Fried food. ...
  • Potato chips. ...
  • Added sugars. ...
  • Processed oils. ...
  • Hydrogenated fats. ...
  • Refined carbohydrates. ...
  • Breakfast sausages. ...
  • Processed meat. Even though it's been explained that processed meats like breakfast sausage, bacon and turkey bacon are horrible for your health, this category of food is unhealthy as a whole.
30 Jan 2022

Is banana good for breakfast? ›

Eating bananas before breakfast or as part of a balanced meal may help promote satiety and aid digestive health. Bananas contain several important micronutrients, including potassium and vitamin C.

What is the world's unhealthiest food? ›

List of the Most Unhealthy Foods in the World
  • Super-Sweet Cereals. Breakfast cereals are commonly loaded with sugar. ...
  • Sugary Coffee Drinks. Many people are accustomed to starting their day with high-calorie coffee drinks. ...
  • Canned Soup. ...
  • Margarine Bars. ...
  • High-Calorie Soda. ...
  • Processed Meats. ...
  • Ice Cream. ...
  • Frozen French Fries.
14 Dec 2018

What should you not eat after 50 years old? ›

Here are eight foods that you should cut down on (or avoid eating altogether) as you get older, and why:
  • Raw or undercooked eggs, meat and poultry. ...
  • Grapefruit. ...
  • High-sodium foods. ...
  • Caffeine. ...
  • Sodas and sugary drinks. ...
  • “Sugar-free” drinks. ...
  • Alcoholic beverages. ...
  • Foods with empty calories.
24 Jul 2022

What are the 3 most harmful foods? ›

From fugu to kidney beans, here are eight of the world's most dangerous foods.
  1. Fugu. Fugu is the Japanese word for pufferfish and the dish prepared from it can be lethally poisonous. ...
  2. Ackee fruit. ...
  3. Sannakji. ...
  4. Hákarl. ...
  5. Cassava. ...
  6. Rhubarb. ...
  7. Elderberries. ...
  8. Red kidney beans.
7 Dec 2019

What foods shouldn't you eat everyday? ›

7 common foods that you must not have daily
  • 01/8Eating the right food. ...
  • 02/8Salt. ...
  • 03/8Juice. ...
  • 04/8Dry fruits. ...
  • 05/8Cruciferous vegetables. ...
  • 06/8Canned foods. ...
  • 07/8Baked food. ...
  • 08/8Animal protein.
3 Oct 2019

Which two foods should not be eaten together? ›

Common rules of food combining

Avoid combining starches and proteins. Avoid combining starches with acidic foods. Avoid combining different types of protein. Consume dairy products only on an empty stomach, especially milk.

Which two foods Cannot be eaten together? ›

5 harmful food combinations you must avoid
  • Two high protein foods. Eggs and bacon are popular breakfast food items but it is advisable to avoid this combination. ...
  • Citrus fruit and milk. Orange juice and milk. ...
  • Milk and banana. ...
  • Fruit with your meal. ...
  • Cheesy food with cold drink.
11 Aug 2017

What is Oprah's favorite breakfast? ›

Oprah Winfrey turned up the heat on The Late Show with Stephen Colbert on Tuesday night with her "sexy breakfast." The media mogul got an assist from Colbert in whipping up one of her favorite breakfast recipes — scrambled eggs with hot salsa and avocado — from her new cookbook, Food, Health and Happiness.

What is the number 1 breakfast in America? ›

Bacon. Did you guess correctly? Bacon is crowned America's favorite breakfast food!

Is eating banana empty stomach good? ›

As banana is a rich source of Vitamin B6, Vitamin B, and iron; most people opt for it as the right option. The sweetness in bananas gives an energy boost, and that's preferable why you must eat it on an empty stomach.

Are Cheerios healthy? ›

Cheerios contain many important nutrients. Cheerios are primarily made from whole grain oats. Whole grains contain all parts of the grain, so they tend to provide more nutrients than refined grains. What's more, eating fiber-rich whole grains may help lower cholesterol and reduce your risk of heart disease ( 1 ).

What can I eat in the morning for night energy? ›

Low-fat yogurt, bananas, and apples with peanut butter are healthy options when snacking at night that will not put too much of a burden on your digestive system. If you need something a little more substantial, try a salad topped with a little chicken or tuna.

What is a classic breakfast? ›

In the United States, breakfast often consists of either a cereal or an egg-based dish. However, pancakes, waffles, toast, and variants of the full breakfast and continental breakfast are also prevalent.

What foods cause tiredness? ›

As a nutritional psychiatrist, I always try to avoid these five types of foods that can make you tired and stressed:
  • Processed foods. ...
  • Industrial seed oils. ...
  • Added and refined sugars. ...
  • Fried foods. ...
  • Artificial sweeteners.
14 May 2022

What fruit should I eat everyday? ›

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

What are the 3 foods you should eat everyday? ›

3 Foods To Eat Everyday For Better Overall Health
  • Leafy Greens. Leafy greens such as spinach, kale, fresh lettuce and others, are a great way to increase the portion size of your meal, without actually increasing the calories that you consume. ...
  • Eggs. Eggs are high in protein as well as in healthy fats. ...
  • Nuts.
21 Sept 2018

What is the number 1 healthiest food in the world? ›

Lemons. Lemons have been widely regarded in the health industry as the world's healthiest food. The sour fruit is an alkalising powerfood; they have strong anti-inflammatory qualities and can even help to inhibit the growth of cancer cells.

What is the number 1 vegetable to avoid? ›

Cruciferous Vegetables

Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.

What is the unhealthiest meat? ›

Which Meats Should You Avoid?
  • hot dogs.
  • ham.
  • sausages.
  • corned beef.
  • beef jerky.
  • canned meat.
  • meat-based preparations and sauces (e.g. certain kinds of Bolognese)
26 Oct 2015

What is best time to drink milk? ›

According to the ancient science of Ayurveda, the best time to take Milk for adults is at night. Adults should drink it to keep their bodies fit and healthy. Benefits of Drinking Milk at Night: It has tryptophan which can promote healthy, peaceful sleep.

Is peanut butter good for you? ›

Peanut butter is loaded with so many good, health-promoting nutrients, including vitamin E, magnesium, iron, selenium and vitamin B6. Research shows that people who regularly eat nuts and nut butter, including peanut butter, are less likely to develop heart disease and type 2 diabetes.

What is the number 1 healthiest vegetable? ›

1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).

What 3 foods do cardiologists say to avoid? ›

“Avoid any foods that have the words 'trans,' 'hydrogenated,' or 'partially hydrogenated' on the label [indicating bad fats], often found in commercially fried foods, donuts, cookies and potato chips,” advises Dr. DeVane. “Also, be aware of how many calories are coming from sugar.

Which is worse chips or ice cream? ›

Ice Cream Versus Potato Chips

You're definitely avoiding sugar with a serving of these popular potato chips, but are actually consuming more calories and fat than in one serving of vanilla bean or chocolate ice cream!

What should you not eat in the morning on an empty stomach? ›

"It would be beneficial for us to avoid deep-fried or acidic foods in the morning while having an empty stomach because it may cause heartburn, acidity and could aggravate gastric problems," says Dt.

What should be avoided to eat? ›

10 Unhealthy Foods That You Should Avoid
  • Sugar: Sugar is a complete source of empty calories as it have 100% of energy and no other nutrient. ...
  • Caffeine: Coffee is the major source of caffeine. ...
  • Soft Drinks: ...
  • Refined Foods: ...
  • Saturated Fats: ...
  • Animal Protein: ...
  • Salt: ...
  • Cooking Oils:
23 Oct 2018

What food you should not eat? ›

Protect yourself from the damage of chronic inflammation.
  • Added sugar. Whether it's white granulated sugar, brown sugar, high-fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is pure carbohydrate. ...
  • Baked sweets. ...
  • White carbohydrates. ...
  • Processed and high-fat meats. ...
  • Salt.

Is it unhealthy to eat breakfast? ›

Although research suggests that breakfast may not be the most important meal of the day, it is still important. It serves as an opportunity to help you fuel your day and provide key nutrients that your body needs.

What can I eat to clear my stomach in the morning? ›

1. Honey + Water + Lemon: Drink a glass of lukewarm water mixed with 1 tablespoon of honey and half a lemon. The minerals, flavonoids, minerals, vitamins, and enzymes present in honey help to clean your gut and keep it healthy.

Can I eat banana in the morning empty stomach? ›

As banana is a rich source of Vitamin B6, Vitamin B, and iron; most people opt for it as the right option. The sweetness in bananas gives an energy boost, and that's preferable why you must eat it on an empty stomach.

Which fruit is best for empty stomach? ›

Empty stomach in the morning

Some of the best fruits to eat first thing in the morning are watermelon, papayas, guavas, mangoes, pomegranates, and bananas.

What foods should you avoid after 50? ›

Here are eight foods that you should cut down on (or avoid eating altogether) as you get older, and why:
  • Raw or undercooked eggs, meat and poultry. ...
  • Grapefruit. ...
  • High-sodium foods. ...
  • Caffeine. ...
  • Sodas and sugary drinks. ...
  • “Sugar-free” drinks. ...
  • Alcoholic beverages. ...
  • Foods with empty calories.
24 Jul 2022

What foods affect arthritis? ›

Here are eight foods known to contribute to inflammation and the aggravation of your arthritis symptoms.
  • Sweets. Consuming too much sugar increases inflammation in your body. ...
  • Dairy. ...
  • Fatty foods. ...
  • Carbohydrates. ...
  • Tobacco and alcohol. ...
  • Advanced glycation end (AGE) products. ...
  • Gluten. ...
  • Additives.

What 3 Foods Can you survive on? ›

  • Perfect Foods. (Image credit: XuRa (opens in new tab) | shutterstock (opens in new tab)) ...
  • Beans. (Image credit: USDA) ...
  • Kale. (Image credit: Justin Jernigan) ...
  • Cantaloupe. (Image credit: stock.xchng) ...
  • Berries. (Image credit: Ohio State University.) ...
  • Barley. (Image credit: USDA) ...
  • Seaweed. (Image credit: NOAA) ...
  • Fish.
8 Dec 2021

What three foods should you never eat? ›

AVOID: Added Sugar
  • Cereal.
  • Snack bars.
  • Pre-sweetened yogurts.
  • Canned fruit.
  • Condiments, particularly ketchup, BBQ sauce, honey mustard, French dressing, and similar.
13 Jan 2022

How soon after waking up should you eat? ›

The best time to have breakfast is within two hours of getting up. "The sooner you eat breakfast after you wake up, the better it is for your metabolism," says Larson. If you hit the gym in the AM, it's best to have a light meal like a banana or an avocado toast 20-30 minutes before workout.

What is the best meal to skip? ›

Skipping breakfast and other meals is one behavior studied as a factor influencing weight outcomes and dietary quality. Based on evidence that skipping breakfast reduces total daily caloric intake, some weight-loss recommendations include skipping breakfast (i.e., intermediate fasting) as one strategy to use.

What's a healthy breakfast? ›

For the most nutritious breakfast, try to choose whole, unprocessed foods from each of the five food groups: fruits, vegetables, grains, protein foods, and dairy. Try to include proteins from foods like yogurts (look for varieties with less sugar added), eggs, nuts and seeds or legumes.


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