How Much Healthy Breakfast Should You Eat?

how much healthy breakfast

A healthy breakfast has the potential to make a significant impact on your overall health.

After a long night of sleep, your body has a hard time generating energy and your metabolism needs to be fueled.

A balanced breakfast with lots of fruits, vegetables, whole grains and lean protein sources will provide sustained energy and keep you feeling fuller for longer.


A healthy breakfast includes plenty of protein, so that you’re full and energized for the day. It also helps to prevent a mid-morning blood sugar crash and keeps your metabolism humming all day long.

Adding protein to your breakfast is easy and inexpensive, and it can be found in many foods. Some examples include nonfat Greek yogurt, tilapia, black beans, chicken breast, eggs, peanut butter and almonds.

The average person should eat about 10 to 35 percent of their daily calories from protein, according to MedlinePlus. This includes some kind of dairy at each meal and a piece of meat the size of a deck of cards (about 3 ounces) at lunch and dinner, per Mayo Clinic.

Having a protein-rich breakfast can help prevent body fat gain, increase weight loss, suppress appetite hormones and reduce the craving for unhealthy snacks at night. A high-protein breakfast has been shown to also increase muscle mass, energy expenditure and satiety hormones.


Fiber is a nutrient that many people don’t get enough of, and yet it can have many benefits. Not only does it help you feel fuller, but it can also reduce your risk of heart disease and diabetes and lower your cholesterol.

A high-fiber diet can also help prevent gastrointestinal problems like diverticulitis, constipation, and hemorrhoids. It can also keep your blood sugar levels steady and aid in weight loss.

If you’re not sure how much fiber to eat, consult with your doctor or dietitian. Increasing your fiber intake too quickly can cause unpleasant side effects, such as abdominal cramps, gas, bloating, or diarrhea.

Start the day off right with a healthy breakfast that includes plenty of fiber. Whether you choose cereal, oatmeal, or fruit, a high-fiber breakfast is a great way to begin your day.


Carbohydrates are an essential macronutrient that our bodies require for fuel. They give us energy to move and breathe, and they also provide key nutrients for the brain.

While the amount of carbs in your diet can vary from person to person, it’s important to make sure that you are getting adequate levels of carbohydrates in your daily diet.

The American Dietetic Association (ADA) recommends that 45 to 65 percent of your daily calorie intake come from carbohydrates. This includes both starchy and nonstarchy carbs.

For a healthy breakfast, choose carbs that are high in fiber and low in sugar. These can include fruits, whole grains and legumes, and they are the best choices for a balanced, nutritious start to your day.

Eating a carb-rich breakfast will boost your energy and help keep you fuller for longer throughout the day. Whether you prefer oatmeal or a fruit-based smoothie, these are just a few of the carb-rich breakfast options to try out.


A healthy breakfast should include a balance of nutrients and calories that will help you feel full and maintain energy throughout the day. The Institute of Medicine recommends that 45 percent to 65 percent of your total calories come from carbohydrates, 10 percent to 35 percent from protein and 20 percent to 35 percent from fats.

But that doesn’t mean you should avoid fatty breakfast options. The fats in a healthy breakfast are essential to satiation and can help you keep your blood sugar and insulin levels balanced.

So, you’ll want to find foods with high-quality fats like avocados, nuts and seeds. Also, limit fried or grilled breakfast foods.

In addition to being high in calories, a breakfast that’s too high in fat can leave you feeling sluggish and hungry later in the day. Instead, try a variety of healthy breakfast options that are filling and nourishing, including oatmeal with a slice of banana or scrambled eggs on toast.