‘Energised and focused all day’: why cottage cheese on toast is the ‘granny breakfast’ nutritionists love. Plus: the classic food to cut

Sure, sometimes you just need a pile of chocolate chip pancakes or a bowl full of the cereal that has you flashing back to Sunday mornings in front of the TV bingeing on cartoons and sugar. But keep in mind that these should be once-in-while treats, not everyday fare. Some breakfast foods to avoid or limit:

• Sugary cereals: That bowl of colorful, sweetened cereal with a cartoon on the box might have as much as 12 g of added sugar. Instead, choose a cereal that has 100% whole grain or whole food (such as whole-grain oats, wheat, corn, buckwheat, rice or legumes) listed as the first ingredient. One good choice: Classic Cheerios, which are made from 100% whole grain oats and have just 2 g of sugar per serving.
• Processed meats: Meats that have been processed by salting, curing, and smoking, such as bacon and sausage, can contribute to inflammation, which is linked with cancer, dementia, and heart disease. If you want to have some animal protein with your breakfast, eggs, sliced turkey, or salmon are a better option.
• Sugary juice drinks: Fresh-squeezed orange juice can a vitamin-packed way to start your day. But many of the juices available in the supermarket are packed with sugar, and we know that sugar-sweetened beverages are one of the leading contributors to obesity in the USA. Stick with 100% juice, water, coffee, or tea instead.
• Butter: "Butter can add richness and flavor to breakfast foods like eggs and toast, but it's high in saturated fats, which can raise LDL cholesterol levels if consumed in excess, so consider how much and how often you use it," says Cassetty. "I recommend making extra virgin olive oil your go-to cooking oil since it’s rich in health-promoting antioxidants and monounsaturated fats. If you’re choosing healthy fats most of the time, though, a little butter here or there can fit into a healthy diet."

An ideal morning meal would include a trio of protein, fiber-packed carbohydrates and better-for-you fats. Add as many veggies and fruit to the equation as you'd like, but avoid subbing protein or fiber-rich carbs for more fat, or vice versa; you need all three to truly get your day started right. Beyond that, use these nutritionist-approved guidelines to power up your breakfast:

• Watch for added sugar: Your favorite breakfast may taste savory, but sugar tends to silently hide out in things like granola, oatmeal, bagels, cereals and bars, as well as coffee, tea and juice. Reach for unsweetened products if you can (including non-dairy milk for your cup of morning joe) and keep sugar counts as far below 10g per item as possible.
• Load up on produce: "Add a fruit or vegetable to your morning plate," says Samantha Cassetty, MS, RD, nutrition and wellness expert, founder of Sam's Plate, and co-author of Sugar Shock. "The fiber in produce can help you feel fuller and more satisfied for longer. Plus, these foods are loaded with essential nutrients and bioactive substances that protect your health."
• Lean on lean protein: Bacon is tasty, but is best in keen moderation. Choose lean cuts of fish and poultry, beans, legumes, unsweetened dairy products (like yogurt!) and eggs rather than processed deli meats.

"There are no specific calorie guidelines for meals, but if you’re trying to lose weight, you need to be in an overall calorie deficit," says Cassetty. "Generally speaking, it may be more helpful to frontload your calories at breakfast. A 2022 study found that people who ate larger breakfasts and smaller dinners were less hungry during the day compared to people eating smaller breakfasts and larger dinners." That means even if you're not trying to slim down, you might be more comfortable throughout the day if you eat a larger, balance breakfast. "Most of us are in a better mood when we’re not walking around hungry, and I’d consider that a benefit," Cassetty points out. "Eating breakfast also helps stabilize glucose levels."

As deputy director of the Good Housekeeping Institute Nutrition Lab since 2020, registered dietitian Stefani Sassos is dedicated to evidence-based diet and nutrition reporting. She takes the pulse of the latest nutrition research and trends, translating to readers what principles are science-backed and worth incorporating into a healthy lifestyle (and what fads are worth avoiding). She is passionate about incorporating nutrient-dense whole foods, like the ones listed here, into a balanced diet to support overall health and wellness.

Valerie Agyeman is a women's health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience. Valerie is a trusted expert and regularly appears on networks including ABC’s Good Morning Washington, and she is a contributing expert to publications like Women’s Health, The Thirty and Shape.