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What Non-Fattening Food Can I Eat for Breakfast?

by Nina Makofsky

About Nina Makofsky

Nina Makofsky has been a professional writer for more than 20 years. She specializes in art, pop culture, education, travel and theater. She currently serves as a Mexican correspondent for "Aishti Magazine," covering everything from folk art to urban trends. She holds a Bachelor of Arts in English from Mills College.


When you want to lose weight, eating a healthy but low-calorie breakfast gives you energy for your day. It also staves off the hunger that leads to binge eating. When choosing non-fattening breakfast options, emphasize fresh, whole foods over packaged and processed foods. Fresh foods typically have a higher nutritional value and lower caloric content than processed foods.

Fresh Produce

No matter what other food you choose to eat for breakfast, fresh or unsweetened frozen fruit and vegetables add filling fiber as well as vitamins and minerals. Keep your breakfast simple with a bowl of strawberries or blueberries topped with nonfat Greek yogurt, or serve a full fruit salad topped with cinnamon and toasted nuts. Avoid juice drinks unless they contain 100 percent fruit or vegetables.

Whole Grains

Eating unsweetened whole-grain foods in the morning leaves you feeling fuller for longer. Try a bowl of unsweetened oatmeal mixed with dried fruit, sliced bananas or unsweetened dried coconut. If you like savory breakfasts, mix oatmeal with sauteed onions, garlic, curry powder and vegetables or garbanzo beans. Whole-grain cereals, breads and crackers often have added sugar, syrups and fats, making them not as low-calorie as simple grains such as toasted amaranth, couscous or quinoa.


Rather than buy smoothies with added sugars, make your own. Frozen banana chunks make a delicious and nutritious base for a breakfast smoothie, giving the drink a velvety texture. For a vegan smoothie packed with protein, add unsweetened almond milk or a scoop of soy protein powder. Other healthful add-ins include fresh blueberries, nonfat yogurt, unsweetened wheat germ, psyllium seed husks, amaranth, flaxseed oil or a tablespoon of all-natural peanut butter.


Start you day with lean proteins, which are naturally low in calories. Avoid processed meat, fatty meats and whole-fat dairy products, all of which contain saturated fat, trans fat, added sugars or high amounts of sodium. Instead, scramble eggs in olive oil, and serve black beans on the side. Eat lightly prepared, skinless poultry products rather than bacon and sausage. Consume low-fat or nonfat yogurt, milk and cheese. Use nuts and seeds as a garnish rather than as a main dish, as they are high in nutritive value but also not as low-calorie.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.