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8 Best Breakfast Habits for Men, Say Dietitians

Starting your day right will set you up for success.

Everyone has heard that breakfast is the most important meal of the day, but have you ever wondered how much truth that adage holds? Everyone could use some good nutrition to start their day right, but men need to take some extra special approaches when it comes to fueling up in the morning. Keeping track of a whole day's diet can feel mind-boggling, and when you have to keep track of extra precautions when you have to shake off the morning grogginess, it seems incredibly easy to make some nutritional missteps during breakfast. This is why we put together a list of breakfast habits for men to turn to in times of need.

To help keep track of the best breakfast habits a man can have, we asked a variety of registered dietitians about their favorite tips to ensure a well-balanced breakfast for men of every age. These habits not only guarantee to keep you feeling good through the day, over time they lead to a much more balanced nutritional lifestyle.

Learn which habits can make your breakfast great, and for more healthy eating tips, check out our list of 7 Healthiest Foods to Eat Right Now.

Load up on protein.


"I always recommend consuming at least 20 grams of protein at breakfast to support muscle growth and repair, especially after a workout," Lauren Harris-Pincus, MS, RDN, founder of and author of The Protein-Packed Breakfast Club said.

"We lose muscle mass as we age which slows metabolism and contributes to weight gain so it's important to pack breakfast with protein," says Harris-Pincus. "We are not only talking about eggs- go for Greek yogurt, cottage cheese, chicken/turkey sausage, a tofu scramble, protein powder and so much more."

If you love to workout and can't handle a day without a protein boost, you won't want to miss this tip. Keep your day packed with energy by loading up on protein early.

Here are The Best Proteins for Men, According to Dietitians.

Indulge in a larger breakfast.

man holding bowl of oatmeal

When you feel like you have begun to fade in the middle of the day, changing your breakfast portions might help.

"Eating a larger meal that is based on unrefined starch, like oats, can help fill you with fiber that will slow your digestion and keep you feeling full for longer," says Tristan Best, RD at Balance One Supplements. "While other meal types would fill you up, refined carbs like those in pastries would ultimately lead to overeating as your glucose and insulin levels rose and fell rapidly causing hunger quickly after eating."

Here are our 91+ Best Healthy Breakfast Recipes for Weight Loss.

Eat more bell peppers.

Red yellow green bell peppers

"Bell peppers are packed full of nutrients that benefit the body in significant ways, yet most of the general public is unaware of how healthy they actually are, until recently," Best says. "Bell peppers are a great versatile option that fit into most breakfasts easily. Their most valuable nutrient is vitamin C, which is denatured in the cooking process."

"Bell peppers can also be used in place of bread, the bell pepper sandwich is becoming very popular for this reason, because it reduces the amount of refined grains and inflammatory ingredients taken in," Best. "This can ultimately lead to weight loss by reducing calories and inflammation simultaneously."

Bell peppers can do some amazing things, and adding them into your breakfast routine can have some major benefits for men. For a full breakdown of the benefits of bell peppers, check out the 6 best veggies for weight loss.

Stick to pink food.

Watermelon cubes

"Men can make a point to include red or pink foods into their breakfast (like watermelon) to start their day with a dose of lycopene, an antioxidant that may reduce the risk of developing prostate cancer," says Lauren Manaker MS, RDN, LD, author of Fueling Male Fertility. "And in some cases, consistent intake of lycopene is linked to improved fertility parameters. Watermelon also contains L-citrulline which has been shown to play a positive role in improving symptoms of erectile dysfunction."

If you ever had any doubts, increasing the variety of foods you eat in the morning can greatly improve your health. When in doubt, choose pink foods!

Have some milk.


"While osteoporosis is often thought of as a woman's disease, men are unfortunately not immune to developing it and bone health should be a focus for them too," Manaker says. "Dairy foods are loaded with many bone-building nutrients like calcium and can be easily incorporated into a breakfast."

Don't skimp on calcium and your bones will thank you. Make sure to steer clear of anything that can undo the hard work of your daily milk and check out 7 foods that weaken your bones.

Cook up your own breakfast.

man cooking breakfast

You probably have heard that home-cooked food packs in more nutrition, and with this habit proven by science, you have no excuse to not treat yourself to a fresh breakfast.

"Eating breakfast at home is one of the healthiest things you can do to improve your diet," says Julie Upton, MS, RD, Co-Founder of Appetite for Health. "Breakfast foods from fast-food restaurants, diners, or coffee shops will have lower nutritional quality compared to what you can easily make at home."

Make fiber the star.

high fiber bowl of bran cereal with blueberries and bananas

"Fit in more fiber!" says Andrea Goergen, MHS, RDN, LDN, Owner of Washington D.C.'s Cultivate Healthy. "Men under 50 are recommended to consume about 38 grams of fiber daily, and men over 50 should aim for 30 grams a day. That is 40-50% more than the recommendation for women. Spread out throughout the day, that means each meal should have about 10-13 grams each."

Plus, did you know fiber is The #1 Thing To Eat Every Day To Lose Weight For Good?

"A standard breakfast of eggs and bacon, or even a basic cereal with milk, doesn't come close to that, which can leave you feeling hungrier and more likely to snack or overeat," says Goergen. "Research shows that fiber also helps reduce cholesterol levels, manage blood sugar levels, and may prevent colon cancer! Fruits, vegetables, whole grains, nuts, and beans are great sources of fiber. Add half of an apple with almond butter, a half cup of raspberries, a half cup of oatmeal with walnuts, an omelette with vegetables, or higher fiber cereal to your breakfast to start your day off with plenty of fiber."

Cut the sugar.

man eating yogurt

"Many of us reach for yogurt or granola in the morning, hoping to start the day off with a light, healthy breakfast," says Goergen. "Unfortunately, some of the options out there are loaded with sugar. Men are recommended to have no more than 9 teaspoons of added sugar a day. Fruit yogurts, commercial granolas, flavored oatmeals, and pre-made coffee drinks can have 3-10 teaspoons of sugar per serving!"

"Instead, try plain Greek yogurt or plain oatmeals with fresh or frozen berries and nuts," Goergen recommended. "This adds fiber, vitamins and minerals, flavor, and protein without adding a ton of extra sugar to your morning."

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Erich Barganier
Erich Barganier is a health and food writer. Read more about Erich
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