According to Julie Davis of Everyday Health, a nutritious breakfast should be comprised mainly of healthy carbohydrates and proteins, and a small amount of fat. Examples include whole grains, fruit, meat and eggs. Some foods provide both protein and carbohydrates with very little to no fat, such as Greek yogurt and fat-free milk. It is best to avoid pastries, refined white flours, excessive sugar and too much coffee.
Davis explains that it is important to pay attention to additives present in seemingly healthy foods that might hike up the calorie count or load a food item with unhealthy saturated fats, sugars, trans fats and chemicals. Egg whites are extremely healthy and contain high amounts of protein, while egg yolks provide several essential vitamins and minerals, such as biotin, iron and vitamin A. Despite this, Davis warns that people should avoid eating more than three egg yolks in a single week because they contain unhealthy fats and cholesterol. Fresh fruits are an excellent choice to provide carbohydrates at breakfast, and Davis recommends choosing berries for their excellent antioxidant, fiber, vitamin and mineral benefits. Berries and other fruits such as bananas and melons contain a lot of water and are generally low in calories, so it is safe to eat copious amounts at mealtime.