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The #1 Worst Breakfast Food for Your Immunity, Says Dietitian

Stay healthy during these winter months by avoiding this breakfast combo.

Despite the unseasonably warm weather, flu season is upon us. Even if you're mindful of the best foods to eat in order to keep your immune system strong during these fall and winter months, you could still be unknowingly sabotaging your immunity. That's right—there are actually foods that can be making you more susceptible to getting sick. Including what you eat for breakfast.

Starting off your day by loading up on key nutrients is essential to supporting the immune system. For that reason, Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The Core 3 Healthy Eating Plan, and member of our medical expert board notes that "it's important to prioritize a variety of food groups, including proteins, fiber-rich carbs, and anti-inflammatory fats."

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On the flip side, leaving out those food groups in your breakfast can weaken your immunity and have other negative effects on your overall health.

"Any breakfast combo that is higher in added sugars and anti-inflammatory saturated fats including pastries, sugary cereals, or processed meats, can lead to a rollercoaster of energy levels, appetite, concentration, and even mood swings throughout the entire day," says Moskovitz.

Moskovitz points out that adding protein, fiber-rich carbs, and healthy fats to your meal, instead of relying on high-sugar or fatty breakfast items, is the key to keeping a healthy immune system.

"It's certainly okay to enjoy a muffin or a side of bacon on occasion, but if you want to keep your body strong, make breakfast as nutrient-dense as possible," explains Moskovitz.

Especially with the holiday season right around the corner, it's important to set healthy eating habits that can keep you healthy—while still enjoying those foods you love with your family and friends.

So, put down the sugary and fatty breakfast. That's definitely not the routine you want to be creating for yourself and your immune system as it starts to get colder outside. Instead, go for a nutrient-packed option like avocado and eggs or oatmeal topped with fruit.

For even more ways you're weakening your immune system, check out these Diet Habits Wrecking Your Immune System, Say Dietitians.

Rachel Linder
Rachel is an Associate Editor responsible for compiling the daily Eat This, Not That! newsletter, making TikTok and YouTube videos for the brand, writing articles for the site, creating original graphics and providing direct assistance to the editors when needed. Read more about Rachel