What Are the Healthiest Breakfasts?

Breakfast is more than just eggs, bacon, and toast, or funny-face pancakes with strawberry lips. It's the meal that breaks your overnight fast. The first food you put in your body each day can set you up for success ... or a downward spiral.

A healthy breakfast helps you control your weight and blood sugar and gives you nutrients that help your growth and development, along with your sense of well being. A bad breakfast has other plans: It messes with your metabolism and may cause weight gain. There's a big difference between a bowl of berries and a biscuit covered with sausage gravy. Break your nightly fast with healthy foods and start your day off strong. Oatmeal + fruit + nut butter. The best breakfasts have carbohydrates, protein, healthy fats, and fiber. In this combo, the oatmeal gives you complex carbs and fiber, keeps your blood sugar under control, and helps maintain an ideal balance of bacteria in your gut. The nut butter adds protein and healthy fats. The fruit tops it off with fiber and vitamins, plus it gives your breakfast a sweet taste. Avoid pre-packed oatmeal mixes that have added sugar and use old-fashioned oats instead. Prep tip: Make your oatmeal with reduced-fat milk instead of water to give yourself a calcium boost. Breakfast tacos. Tacos in the morning? Now that's a reason to get out of bed. Your body needs protein all day long -- not just at dinner. One scrambled egg has 6 grams of protein to build and maintain lean muscle and to help you feel full longer. Throw in some bell pepper for minerals and vitamin C, and fold it into a corn tortilla if you want to keep gluten levels low. Top with fresh salsa (tomatoes are anti-inflammatory) and a slice of avocado for B vitamins and "good" fats. Prep tip: If you don't have time to stand around and sauté every morning, make a big batch of breakfast tacos a few nights before, freeze them, and reheat as needed. Greek yogurt and berries. A healthy breakfast has a low glycemic load. This means it doesn't spike your blood sugar and then give you that dreaded mid-morning crash. In this dish, berries add natural sweetness, fiber, and vitamins. Greek yogurt has calcium, B vitamins, belly-friendly bacteria, and double the protein of regular yogurt for roughly the same calories. Stick to the plain version, since flavored ones have added sugars.