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6 ways to boost your breakfast

Start your morning off right with these healthy breakfast ideas.

Updated on September 6, 2022

chia seeds and blueberries
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Between work, school, and other life obligations, mornings can get pretty jam-packed, tempting you to skip breakfast or pop into the drive-thru. The problem is, while it may seem harmless at the time, not paying attention to breakfast can negatively affect your health. 

"People who skip breakfast have a higher BMI, higher risk of developing type 2 diabetes, and aShow More

a multi-generational Black family—a mother, daughter, and grandmother—prepare a healthy breakfast in a kitchen
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Cover all the bases

So, what does a wholesome breakfast look like? "We need a little bit of everything from all of our food groups, because the key is staying balanced,” says Roberts. 

To keep you feeling satisfied through lunch, be sure to include a protein, such as an egg, low-fat cheese, or a handful of nuts.Show More

blackberry smoothie
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Do smoothies right

Smoothies can be a fast and refreshing way to start to your day. The problem is, if you're not careful, you could overdo the calories. 

To remedy this, Roberts suggests making smoothies yourself, so you know exactly what's going in the blender. "Use fat-free milk and the yogurt of your choice—Show More

mother and daughter having fun
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Eat in

One of the most common morning mistakes? Settling for the drive-thru. "Often, fast food is extremely high in calories, saturated fat, and cholesterol, and extremely low in nutritional value," explains Roberts. "If we go to a coffee shop and get a latte and a pastry, there's a lot of fat andShow More

carrot and orange juice
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Limit juice

Many fruit juices contain more sugar than soda, says Roberts, so try to minimize your intake. Small amounts of juice—no more than a few ounces per day—are okay for kids, though children under age 1 shouldn’t have juice at all, according to the American Academy of Pediatrics. 

If you do drinkShow More

apples and oatmeal
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Embrace oatmeal

The beloved breakfast standby is a delicious, endlessly customizable, healthy way to start the day—if you stock up on the right kind of oatmeal and toppings. 

First off, be aware that instant oatmeal packets often come with added flavors and sugar. So, if possible, make your own using plainShow More

family buffet
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Aim for variety

Breakfast doesn't have to be extravagant—just healthy and packed with flavor. Here are a few of Roberts' favorite easy breakfast combos:

  • Sweet: Low- or non-fat Greek yogurt with nuts and one serving of fresh fruit
  • Classic: Sandwich with whole-grain bread, one egg, low-fat cheese, spinach, and
  • Show More
Slideshow sources open slideshow sources

Ma X, Chen Q, et al. Skipping breakfast is associated with overweight and obesity: A systematic review and meta-analysis. Obes Res Clin Pract. 2020 Jan-Feb;14(1):1-8. 
Ballon A, Neuenschwander M, & Schlesinger S. Breakfast Skipping Is Associated with Increased Risk of Type 2 Diabetes among Adults: A Systematic Review and Meta-Analysis of Prospective Cohort Studies, The Journal of Nutrition, Volume 149, Issue 1, January 2019, Pages 106–113.
Ofori-Asenso R, Owen AJ, & Liew D. Skipping Breakfast and the Risk of Cardiovascular Disease and Death: A Systematic Review of Prospective Cohort Studies in Primary Prevention Settings. J Cardiovasc Dev Dis. 2019 Aug 22;6(3):30.
Better Health Channel (Australia). Breakfast. Reviewed December 3, 2020.
Johns Hopkins Medicine. Wake Up to the Benefits of Breakfast. August 2012.
Academy of Nutrition and Dietetics. Power Up with Breakfast. Reviewed March 2021.
University of Washington. What Does a Healthy Breakfast Look Like? Accessed September 1, 2022.
Rutgers: New Jersey Agricultural Experiment Station. Build a Better Smoothie. September 2015.
UC Davis Health. Is fruit juice bad for you and your children? July 19, 2019.
HealthyChildren.org (AAP). AAP Recommends No Fruit Juice for Children Under 1 Year. May 22, 2017.
Harvard TH Chan School of Public Health. Oats. Accessed September 1, 2022.
Paudel D, Dhungana B, et al. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591.
Mayo Clinic. Start your day with healthy oatmeal. October 6, 2021.
Agarwal S, Fulgoni Iii VL, Welland D. Intake of 100% Fruit Juice Is Associated with Improved Diet Quality of Adults: NHANES 2013-2016 Analysis. Nutrients. 2019 Oct 18;11(10):2513.
Ruxton CHS, Myers M. Fruit Juices: Are They Helpful or Harmful? An Evidence Review. Nutrients. 2021 May 27;13(6):1815.

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