What Should I Eat for Breakfast if I Want to Get Healthy & Lose Weight?

by Rebekah Richards

About Rebekah Richards

Rebekah Richards is a professional writer with work published in the "Atlanta Journal-Constitution," "Brandeis University Law Journal" and online at tolerance.org. She graduated magna cum laude from Brandeis University with bachelor's degrees in creative writing, English/American literature and international studies. Richards earned a master's degree at Carnegie Mellon University.


Eating a healthy breakfast helps you jump-start your metabolism and puts you on track for meeting your nutrients needs for the day. Breakfast can also help you lose weight by reducing the chance you'll snack on unhealthy food later in the day. However, not all breakfasts improve your health or help you lose weight.


Eating breakfast gives you more energy for the day and improves your concentration and performance at work or school. Breakfast also keeps your blood sugar levels consistent, reducing the chances you'll experience mood swings, drowsiness or fatigue. Eating a healthy breakfast may help you lose weight; according to the Centers for Disease Control and Prevention, many people who lose weight and keep it off eat breakfast every day.

Healthy Breakfasts

Healthy breakfasts include whole grains, which give you energy, and protein, which helps you stay full. Adding fresh fruits or vegetables to your breakfast also adds fiber and nutrients without adding many calories. A whole-grain cereal with yogurt and strawberries, a vegetable omelet, a whole-grain muffin and a cheese stick, cottage cheese with fresh fruit or a fruit and yogurt smoothie provide energy and satisfies hunger. You don't have to eat traditional breakfast foods, either; try a black bean quesadilla, a sandwich with vegetables and lean meat or low-sodium vegetable soup.


Many people believe that eating breakfast makes them hungrier throughout the day, leading to weight gain. In reality, however, skipping breakfast often causes overeating and snacking. In addition, if you don't eat breakfast, your metabolism remains slower until lunch. For best results, eat a healthy breakfast and have a healthy snack or small meal every 3 to 4 hours.

What to Avoid

If you're concerned about your weight, skip high-calorie coffee drinks at breakfast and opt for tea or plain coffee instead. In addition, avoid fried foods, which are high in calories and fat. Read the Nutrition Facts labels on energy bars or breakfast bars before eating them; many of these products have the same amount of calories and sugar as candy bars. Choose whole fruit over fruit juice; whole fruits have more fiber and fill you up with fewer calories. Planning ahead of time makes it easier to choose healthy foods in the morning, so prep your breakfast the night before and get up 15 minutes earlier to having to rush and skip breakfast.

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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.