Build a Better Breakfast

Breakfast is often called the most important meal of the day—and for good reason. Choosing a balanced breakfast filled with nutrient-rich foods sets the stage for better energy, focus, and overall health. When planning your breakfast, aim to include a variety of food groups – fruits, vegetables, protein, whole grains, and dairy. Limit foods high in added sugars, unhealthy fats, and sodium. Starting your day with wholesome choices can help you enjoy the many benefits of a healthy breakfast.

Why is Breakfast Important?

After a night's rest, your body needs energy to power up for the day. For some people, the time between dinner and breakfast may be lengthy – up to 10 to12 hours. Eating a nourishing breakfast jumpstarts metabolism, boosts energy, and supports both the brain and body. Research shows that people who eat a healthy breakfast tend to have diets richer in vitamins, minerals, and overall nutrients. Breakfast can also improve concentration, performance, and mood by helping prevent fatigue and irritability, setting you up for a more productive day at work or school.

Breakfast is important for everyone, no matter what your schedule is. Remember to choose foods that work for you and your lifestyle. Even a hectic, busy schedule can include breakfast. If you have time, enjoy a sit-down meal of whole grain pancakes with fruit, or scrambled eggs with chopped spinach, avocado, and part-skim mozzarella. In a rush? Grab a piece of whole grain toast with peanut or sunflower butter, a cup of yogurt and fruit, or a quick green smoothie.

Don't be afraid to think outside the cereal box! Not a fan of traditional breakfast foods? Have lunch or dinner for breakfast. Reheat leftovers from last night's dinner or mix and match ingredients to create something new.

Start your day the MyPlate way. Use MyPlate (myplate.gov) as a guide to fill your breakfast with a little bit of fruit, veggies, protein, whole grains, and dairy. This variety helps give kids and adults the energy and focus they need to power through the morning.

Protein

When building a balanced breakfast, start with protein. Protein gives you steady energy, supports muscle health, and helps you feel full until lunchtime. Choose lean or low-fat sources of protein, such as yogurt, cottage cheese, beans, or eggs. If you enjoy breakfast meats like ham or Canadian bacon, look for lower-sodium options. For an on-the-go breakfast, try our Microwave Coffee Cup: Whisk an egg, milk, a sprinkle of cheese, and spinach in a mug; microwave; and enjoy – minimal mess, maximum flavor.

Smoothies are another quick win: blend fruits like blueberries, mango, or peaches and vegetables like kale or spinach, avocado, or pinto beans with tofu, yogurt, milk, or a protein-rich, unsweetened plant-based beverage. If you have time to sit down and savor your meal, make a colorful tofu or egg scramble with favorite vegetables, or stir a spoonful of nut or seed butter into oatmeal for extra richness and protein; top with fruit.

Other tasty ideas include Greek yogurt topped with berries and chopped nuts, a whole grain wrap filled with hummus and roasted vegetables, or avocado toast with a fried egg.

Dairy

Dairy is easy to include in breakfast and offers important nutrients like calcium and vitamin D. Many dairy foods are also rich in protein. Milk, cheese, and yogurt are popular choices, but there are plenty of creative ways to enjoy them at breakfast. Try plain yogurt or cottage cheese with sliced fruit, nuts, and a drizzle of honey, or pair cheese with whole grain crackers and carrot sticks for an easy grab-and-go option.

If you prefer alternatives to traditional dairy, unsweetened soy, unsweetened almond, or lactose-free milks can fit the bill – but keep in mind their nutritional differences. Compared to dairy milk, almond and soy milk are lower in calories and calcium. Almond milk is also lower in protein. Look for unsweetened varieties that are fortified with protein and calcium. Lactose-free milk generally provides the same protein and calcium as regular dairy milk. When choosing dairy foods, select fat-free or low-fat options.

Get creative. Blend milk or yogurt into smoothies, swap dairy milk for fortified unsweetened almond or soy milk for a different flavor twist, or make overnight oats with yogurt for a creamy, nutrient-packed breakfast. Spread cottage cheese on whole grain toast, then top with avocado slices and a sprinkle of "everything" seasoning. Or make a savory cottage cheese breakfast bowl by stirring diced tomatoes, cucumber, and fresh herbs (like parsley or chives) into cottage cheese; season with black pepper.

Grains

Grains are an essential part of a balanced breakfast, providing fiber to help you feel full, and complex carbohydrates, the brain's main source of energy. Carbohydrates are essential to get the body going after a long night's sleep. For lasting energy and more nutrients, choose mostly whole grains. Whole grains have more vitamins, minerals, and fiber than refined grains.

Refined grains like white bread or cereals made with white flour and added sugar, may give you a quick boost but won't keep you energized for long. Instead, reach for whole grains such as oats, millet, quinoa, or whole grain cereals like Raisin Bran™, Kashi™, or shredded wheat.

Try whole wheat toast with nut or seed butter, our overnight oats with banana and cinnamon, or a warm bowl of oatmeal topped with fruit and chia seeds. For something non-traditional, enjoy leftover stir-fry with brown rice, whole grain pasta with veggies, or even a breakfast burrito made with a whole wheat tortilla, scrambled eggs, and veggies.

Fruit

Fruits are a great addition to breakfast. They provide fiber, vitamins, minerals, and antioxidants. Adding fruit to your breakfast is easy. Try fresh, frozen, canned, or dried. If using canned, choose fruit packed in 100% fruit juice or water instead of light or heavy syrup. If you choose fruit in syrup, rinse it off with water to reduce the sugar content. Frozen fruit with spinach and yogurt or milk blends easily into a smoothie for a quick, on-the-go breakfast. Add fresh fruits like berries to hot or cold cereal. Or include a banana, apple, or orange on the side. Dried fruit is another convenient option, although it is higher in calories than its fresh fruit form. It pairs well with nuts in oatmeal or any hot or cold cereal.

Vegetables

Adding vegetables to your breakfast may take a little creativity, but it's well worth the effort. Like fruits, vegetables are rich in fiber, vitamins, minerals, and antioxidants. Include them in your breakfast by adding fresh or frozen vegetables such as peppers, broccoli, avocado or spinach to an omelet or scrambled eggs. Add grated carrots or zucchini to pancakes, muffins, or bread to add extra nutrients. Frittatas or quiches provide a great base for vegetables like spinach, peppers, tomatoes, or broccoli rabe. Try making mini quiche in muffin pans. Freeze them, then reheat when needed for a quick, on-the-go breakfast. Also, blend vegetables into a breakfast smoothie. Add spinach, kale, or avocado for added fiber, nutrients, and a thicker, creamy texture.

A great day starts with a great breakfast. Fuel up with protein, whole grains, dairy, and fresh fruits and vegetables to stay energized and focused. Whether you're sitting down or on the run, easy, tasty options are just a bite away. Get creative and make breakfast work for you—because building a better breakfast means building a better day.

For More Information

The Department of Family and Community Health Sciences (FCHS) works with families, schools and communities to promote healthy eating and active lifestyles. Visit extension.rutgers.edu/fchs for information on our programs and learn how to bring them to your school, worksite, or community organization.

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November 2025