![\"How](\"https:\/\/dailyburn.com\/life\/wp-content\/uploads\/2016\/01\/worst_best_breakfast_foods_pinnable.jpg\" "\\"How")
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By now most of us know that we\u2019re supposed to eat breakfast<\/a>. Noshing first thing in the morning has been shown<\/a> to improve concentration, provide a sustained source of energy, up the chances of consuming enough nutrients throughout the day and help maintain a healthy body weight. But not all breakfasts are created equal. (Cue scary music.)<\/p>\n For proof, look no further than the entries on this list, which range wildly in terms of the nutrition they provide. With the help of Samantha Mendelowitz, RD, LDN, we\u2019ve ranked some of the country\u2019s most popular breakfast items in order from best to worst. Simply consult this handy guide next time you\u2019re having trouble figuring out what constitutes a truly healthy morning meal.<\/p>\n RELATED:<\/strong> 5 Healthy Fast Food Breakfast Options for Crazy-Busy Mornings<\/a><\/p>\n 1. Egg sandwich<\/strong> RELATED:<\/strong> 8 Quick and Easy Egg Sandwich Recipes<\/a><\/p>\n 2. Oatmeal RELATED:<\/strong> The Breakfast That Could Help You Eat 50 Percent Less at Lunch<\/a><\/p>\n 3. Yogurt 4. Scrambled Eggs RELATED:<\/strong> 13 Ways to Pimp Your Scrambled Eggs<\/a><\/p>\n 5. Cereal RELATED:<\/strong> 11 Healthy Whole-Grain Breakfast Recipes<\/a><\/p>\n 6. Toast <\/strong> RELATED:<\/strong> Avocado Toast, Three Ways: Your New Favorite Recipe 8. Fresh Fruit<\/strong> RELATED:<\/strong> 9 Smoothie Bowl Recipes You\u2019ll Want to Eat Every Morning<\/a> 9. Pancakes or WafflesThe Breakfast Foods Power Ranking: From Best to Worst<\/strong><\/h3>\n
![\"Eggs](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2013\/12\/10052633\/EggsBenedict_PS_2.jpg\" "\\"How")
\nProvided it\u2019s not dripping with cheese and bacon, or sitting on a bagel or croissant, the good old breakfast sandwich<\/a> might actually be your a.m. ally. \u201cThis is the best option because it contains [foods from] four out of the five food groups \u2014 starch, protein, vegetable and dairy,\u201d says Mendelowitz. It\u2019s also incredibly filling. Use a whole-wheat English muffin and mix some vegetables (such as spinach, kale, or broccoli) in with the eggs to bolster the health benefits even further.<\/p>\n![\"Oatmeal](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/01\/10043725\/Oatmeal-2.jpg\")
\n<\/strong>Whether you\u2019re going all out with overnight oats<\/a> or rely on a microwave pack to get your fix, oatmeal is a solid choice. \u201c[This is a] great option because oatmeal<\/a> is a great source of fiber and is a whole grain,\u201d says Mendelowitz. That means a bowl of oatmeal will provide a stable source of energy that keeps you full until lunch. You can make this breakfast even healthier by getting creative with your toppings<\/a>, says Mendelowitz. Increase the meal\u2019s fiber content by mixing in fresh, frozen, or dried fruit and\/or nuts and seeds such as flax, chia and almonds. If you\u2019re looking to up your protein intake, try adding a scoop of protein powder<\/a> or some Greek yogurt to the dish.<\/p>\n![\"Peach](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/07\/10050055\/Peach-Yogurt_PS_2.jpg\" "\\"How")
\n<\/strong>Read your nutrition labels when it comes to choosing yogurt. While it\u2019s high in protein, you\u2019ll need to find a low-sugar (read: unsweetened) brand to make this a solid breakfast choice. Mendelowitz recommends choosing Greek yogurt (here\u2019s <\/span>how to make your own<\/a>!), which is particularly high in protein, and pairing it with a few add-ins in order to prepare a breakfast that keeps you fueled all morning. Mixing in ground flax seed, chia seeds, fruit, or whole grain cereal will add more filling fiber to the meal.<\/span><\/p>\n
\n<\/strong>Bust out your skillet: Eggs are high in protein<\/a>, antioxidants, and vitamin D, which makes them a healthy and filling choice for any meal. \u201cGo beyond the basic scrambled egg and get creative in order to increase the nutritional value of this breakfast option,\u201d says Mendelowitz. \u201cEnjoy them with a whole-grain English muffin [for a] filling breakfast full of fiber,\u201d she says. Plus, if you\u2019re cutting back<\/a> on carbs this is a morning meal that will still keep you full. And you know you want to hop aboard the egg muffin trend<\/a>.<\/p>\n![\"Fiber](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/10\/10045139\/Fiber_Breakfast_2.jpg\" "\\"How")
\n<\/strong>Cereal could rank a little higher on this list \u2014 or it could rank much lower (ahem, Cap\u2019n Crunch). \u201cIt all depends on which cereal you choose,\u201d says Mendelowitz. \u201cWhen selecting a cereal, make sure to read the list of ingredients. You want to find a product that has whole grains listed as the first ingredient. You might also want to avoid any added sugar in the list of ingredients. Increase the fiber [content] of your cereal by sprinkling it with ground flax seed, hemp seed, chia seed or dried fruit.\u201d<\/p>\n![\"Avocado](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2015\/02\/10043329\/Avocado-Toast_RB_2.jpg\" "\\"How")
\nSkip the bagels and opt for a slice of whole grain bread instead, Mendelowitz says. Pair it with a protein and some healthy fat (think mashed avocado, smoked salmon, cream cheese or hummus). \u201cAnd don\u2019t forget the veggies,\u201d says Mendelowitz. \u201cA great combination is smoked salmon, cucumber and red onion \u2014 yum!\u201d<\/p>\n
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\n7. Bacon
\n<\/strong>Great news, meat lovers: Your can <\/em>eat bacon without fearing for your health<\/a>, Mendelowitz says. (Although it\u2019s still important to practice moderation.) It\u2019s also a good idea to pair bacon with something fibrous. \u201cBy itself, bacon provides fat and protein,\u201d says Mendelowitz. \u201cBut where is the fiber? Enjoy your bacon with whole-grain bread, scrambled eggs prepared with vegetables, and a cup of fresh fruit.\u201d That will make for a truly balanced breakfast.<\/p>\n![\"Antioxidant](\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/08\/10045835\/Antioxidant-Fruit-Salad_RB_2.jpg\" "\\"How")
\n\u201cFresh fruit [makes for a] wonderful snack, but on its own it isn\u2019t considered a meal,\u201d says Mendelowitz. While fruits do contain healthy fiber, they also contain fairly high amounts of sugar<\/a>, and they don\u2019t provide much protein. For that reason, Mendelowitz recommends pairing fresh fruit with some lean protein, whole grains and vegetables in order to make a more filling and well-rounded breakfast.<\/p>\n
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\n<\/strong>They may be one of the most popular foods around, but sadly, pancakes and waffles generally aren\u2019t all that healthy. That\u2019s because \u201cthey\u2019re mostly simple carbohydrates,\u201d says Mendelowitz \u2014 meaning you\u2019re likely to feel hungry again not long after eating a meal. The good news is that there are a few things you can do to make pancakes and waffles a healthier choice: Choose whole-wheat flours; add bananas, cinnamon, and\/or protein powder<\/a> to the batter; and top with fresh fruit instead of sugary syrup.<\/p>\n