Breakfast is an important meal, particularly when dieting. People who eat breakfast, according to the Weight-Control Information Network, tend to carry less body weight than those who do not. Making healthy food choices at breakfast can put you on track for making healthy choices the remainder of the day, enhance your wellness and energy levels and prevent excessive hunger pangs that may lead to overeating. For best results, include foods from multiple healthy food groups.
Fruits and Vegetables
Fruits and vegetables are rich in nutrients yet are relatively poor in calories. Since fresh fruits and vegetables also provide significant amounts of fiber and water, they enhance satiation and weight control. Though all fruits and vegetables provide nutrients, MayoClinic.com recommends fresh, frozen or canned varieties -- stored in natural juices -- over dried fruit and fruit or vegetables juices for improved weight loss results. To improve the nutrient and fiber-content of your breakfast meals, top oatmeal or cold cereal with berries or sliced banana. Adding frozen fruit to smoothies can add bulk, flavor and nutrients. Vegetables make for healthy additions to scrambled egg whites, low-fat omelets and breakfast burritos. Aim for a variety of fruits and/or vegetables throughout each day and week for the broadest nutritional benefits.
Whole Grains
Carbohydrates provide glucose -- your body's primary energy source. MayoClinic.com recommends fiber-rich whole grains over enriched grains for added nutritional and weight loss benefits. Nutritious whole grain breakfast foods include 100 percent whole grain toast, English muffins, bagels, tortillas and cereals. French toast made with egg white, skim or low-fat milk and whole grain bread provides a balanced, fiber-rich breakfast entree. When making pancakes or muffins, use whole grain flour in place of white flour or add oat bran to mixes for added whole grain fiber. When purchasing whole grain foods, check food packaging to ensure that a whole grain, such as oats, whole wheat, brown rice, quinoa or barley, is listed as a primary ingredient.
Lean Protein
Incorporating lean protein into your breakfast meal can enhance your cognitive function, energy levels and satiation throughout the day. Protein also supports blood sugar balance, which can help prevent food cravings and mood swings. Protein-rich foods that are lean and relatively low in calories are prime components of a weight loss-friendly diet, according to MayoClinic.com. Lean protein breakfast options include egg whites, low-fat dairy products, lean ground turkey, legumes and tofu. Egg whites and tofu provide nutritious alternatives to egg yolks in omelets and breakfast scrambles. Adding low-fat milk or yogurt to fruit smoothies enhances your protein intake without adding excessive fat or calories. Breakfast burritos made with beans and/or tofu and mixed vegetables provides a hearty, nutritious alternative to high-fat breakfast burritos. Substitute lean turkey sausage for conventional bacon and sausage for additional benefits.
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