Q. I never know what to eat for breakfast. What is the healthiest choice?

A. Jessica Seltz and Kelly Siverhus, dietetic interns at the Frances Stern Nutrition Center, answer: “Typical American breakfast foods (like sugar-sweetened cereal, pancakes, waffles, pastries, sausage, and bacon) are high in refined carbohydrates and processed meats—both of which are associated with adverse health effects. These traditional choices can also be a missed opportunity to give your body the foods it needs to function at its best. Incorporating heathy sources of protein and fiber into your breakfast will help keep your body satisfied and helps maintain muscle mass. Good sources of protein that fit with traditional breakfasts include nuts and nut butters, eggs, Greek yogurt, cheese, and fish. Eating these with fiber-rich foods such as fruits, whole grains, or vegetables will create a satisfying and well-balanced breakfast. For instance, you could try oatmeal (fiber) cooked with milk (protein), topped with walnuts (protein and unsaturated fats) and your favorite fresh or frozen fruit (fiber and plenty of vitamins, minerals, and phytochemicals).

“It is also worth considering that there is no restriction on what foods can be eaten for breakfast. Yesterday’s leftovers may be a good choice. For example, why not toss together that grilled chicken, brown rice, and broccoli? In all, the healthiest choice is the one that will keep your body nourished and satisfied!”