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Breakfast foods to eat and avoid

Many studies on breakfast foods have one over-arching theme: what you eat for your morning meal is the most important. Sugary cereals, pastries, bagels, along with high fat, processed meats tend to be popular breakfast food items.

Most of these items contain refined grains and have added sugar. This could cause a rapid blood sugar spike, leading to mid-morning hunger. They also can contain a lot of extra sodium, which could affect blood pressure.

Research shows that having a high-fiber breakfast along with a good amount of protein and some heart-healthy fats leads to better health.

Start with breakfast cereal

If you don’t have a lot of time in the mornings, a high-fiber cereal with low added sugar can provide your body with a good start to the day. Buy cereals with at least 5 grams of fiber.

Many breakfast cereals have added protein to help pump up your protein intake. These cereals are often made from whole grains, which give your body many vitamins and minerals such as iron and folic acid.

Aim to purchase cereals that are made from 100% whole grains to get the most fiber. Add some 1% milk or unsweetened plant-based milk to increase your protein intake.

Breakfast foods to eat and avoid ↗

Many people wonder: Is breakfast really the most important meal of the day?

Plenty of studies have been conducted on whether breakfast is necessary. The consensus is yes, breakfast is important and what you choose for breakfast is even more important.
Keep in mind, a study was published a few years ago that breakfasts high in refined sugars and carbohydrates can do more damage than good.

UC Davis Health registered dietitian Melinda Gong helps you make sense of the breakfast debate.

Can breakfast make you gain weight? ↗

Some evidence shows that eating breakfast may lead to eating a few more calories in a day. It’s important to balance calories throughout the day. If you choose to eat breakfast, divide your food intake (calories) evenly between all your meals.