Many people approach breakfast with a singular goal: to quickly boost their energy.
This rush often leads to carb-heavy meals that, while tasty and energy-rich, may not provide the sustained fuel your body and mind need to perform at their best in the long term.
But what if you could optimize your first meal of the day that supports your energy and focus through the morning? One approach is incorporating healthy fats.
Understanding the role of different food groups is essential for anyone seeking to:
Fats, in particular, have been misunderstood for years. Far from being something to avoid, the right kinds of fats are essential for your well-being.
They play a vital role in hormone production, nutrient absorption, and providing a steady source of energy.
This guide will break down the logic behind why you should include healthy fats for breakfast. We’ll explore what “healthy fats” actually are, provide an extensive list of food sources, and give you practical, easy-to-prepare breakfast ideas.
Absolutely. Every meal is an opportunity to nourish and fuel your body.
A balanced approach to eating is where your plate includes a variety of food groups to ensure you get a wide range of nutrients (1).
Breakfast is a perfect time to contribute to this balance.
According to the British Dietetic Association (BDA), a well-planned breakfast should include a source of fiber-rich carbohydrates, protein, and fruits or vegetables (2).
Adding a source of healthy fat can elevate this meal from simply “breaking the fast” to a strategic move for sustained energy and overall wellbeing (3).
Note that fats, just like protein and carbohydrates, contain calories. Fats contain more than twice as many calories per gram compared to carbs and protein (4).
This calorie content means that a little goes a long way. Aim for about 20-35% of your total calorie intake to come from healthy fats (5).
Here are 7 research-informed reasons to include healthy fats in your breakfast:
Unlike simple carbohydrates that cause a rapid spike and fall in blood sugar, your body digests fats more slowly. Along with fiber, they can slow down the digestion of your entire meal. This slower digestion process provides a steady, prolonged release of energy, keeping you feeling focused and powered throughout the morning (6).
Your brain is nearly 60% fat (7). Omega-3 fatty acids, a type of polyunsaturated fat, are critical for building brain and nerve cells. They are essential for learning, memory, and overall cognitive wellbeing (8). Starting your day with these fats provides your brain with the raw materials it needs to function optimally.
Specific vitamins, specifically vitamins A, D, E, and K, are “fat-soluble.”
This factor means they need fat to be absorbed and utilized by your body (9).
Adding a source of healthy fat to your breakfast ensures you’re getting the full benefit of these essential nutrients from your food.
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Monounsaturated and polyunsaturated fats are your heart’s allies.
They help reduce levels of “bad” LDL cholesterol while maintaining “good” HDL cholesterol, especially when they replace saturated fats in your diet. Lower LDL levels are generally associated with a lower risk of heart disease and stroke (10).
Including healthy fats for breakfast increases satiety, which is the feeling of fullness.
Because fats slow down digestion, you’re likely to feel satisfied for longer, which can help prevent overeating later in the day (11). This makes them a key component of a well-balanced breakfast to lose weight.
Chronic inflammation is linked to various diseases (12). Omega-3 fatty acids have powerful anti-inflammatory properties, helping to calm your body’s inflammatory response and support recovery (13).
Healthy fats for women are the building blocks of many hormones, including those that regulate metabolism, stress, and reproductive function (14).
For women, consuming enough healthy fats is crucial for maintaining a regular menstrual cycle and overall hormonal balance (15). Eating fats benefits all hormones in men as well.
Ready for a more energizing breakfast? Discover our breakfast recipe catalogue.
Read more: Revitalize Your Morning With A Flexitarian Breakfast
When we talk about “healthy fats,” we’re primarily referring to unsaturated fats.
These fats are typically liquid at room temperature and are predominantly found in plant-based foods, such as nuts, seeds, and vegetable oils. Researchers consider unsaturated fats to be beneficial because they are healthier for the cardiovascular system when compared with saturated fats.
There are 2 main types of unsaturated fats.
Monounsaturated fats are commonly included in eating patterns that support cardiovascular health, such as the Mediterranean-style diet (16). They help protect your heart by maintaining levels of “good” HDL cholesterol while reducing “bad” LDL cholesterol in your blood (17).
This dual action makes them a powerful tool for cardiovascular wellness. They are a great example of good fats for weight loss due to their role in promoting satiety.
Polyunsaturated fats also help lower LDL cholesterol levels (17). This category includes the well-known omega-3 and omega-6 fatty acids. Your body cannot produce these essential fatty acids, so you must get them from your diet.
Here is an extensive list of healthy fats foods to help you incorporate them into your breakfast.
Monounsaturated Fats Sources
Polyunsaturated Fats Sources (Omega-3 and Omega-6)
Now, let’s get practical. Which foods from the healthy fats list are best for a quick and effective breakfast?
Here are the top 10 breakfast foods that are easy to prepare and fit perfectly into your morning routine.
1. Avocados
Avocados are rich in monounsaturated fats, fiber, folate, and potassium (21).
They are incredibly versatile and can be mashed onto whole-grain toast, blended into a smoothie, or diced into scrambled eggs.
Recipe Idea: Try them in Breakfast Burritos.
2. Eggs
A powerhouse of protein and nutrients, eggs also provide healthy fats (22), especially if you choose omega-3-enriched varieties. They are quick to prepare, whether scrambled, poached, or boiled.
Recipe Idea: Make some Super Scrambled Eggs.
3. Nuts (Almonds, Walnuts)
A handful of nuts can be added to porridge, yogurt, or smoothies. Walnuts are an excellent source of omega-3s, especially alpha-linolenic acid (23), while almonds provide monounsaturated fats and vitamin E (24).
Recipe Idea: Sprinkle on top of Creamy Banana Porridge.
4. Nut Butters
Natural almond, peanut, or cashew butter can be spread on whole-grain bagels, added to smoothies, or swirled into oatmeal. Look for varieties that are sugar- and oil-free.
Recipe Idea: Spread on Banana and Apricot Bagels.
5. Chia Seeds
These tiny seeds are packed with omega-3s, fiber, and protein (25). They can be made into a pudding overnight for a grab-and-go breakfast or sprinkled over cereal for a quick and easy treat.
Recipe Idea: Mix into Easy Overnight Oats.
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6. Flaxseeds (Linseed)
Ground flaxseeds are another excellent source of omega-3 fatty acids and fiber (26). Add a tablespoon to your smoothie, porridge, or pancake batter to boost its nutritional profile.
Recipe Idea: Blend into a Blueberry and Banana Smoothie.
7. Oily Fish (Salmon, Mackerel)
While less conventional for some, having smoked salmon or mackerel with scrambled eggs or on whole-grain toast is a delicious way to get a significant dose of omega-3s.
Recipe Idea: Swap the haddock for salmon in this Haddock Florentine recipe.
8. Olive Oil
A drizzle of extra-virgin olive oil over savory breakfast items, such as baked tomatoes or scrambled eggs, can add a dose of monounsaturated fats and antioxidants.
Recipe Idea: Drizzle over Baked Tomatoes on Toast.
9. Hemp Seeds
With a mild, nutty flavor, hemp seeds are a complete protein and provide a good balance of omega-3 and omega-6 fatty acids (27). Sprinkle them on yogurt, oatmeal, or avocado toast.
Recipe Idea: Add a scoop to a Breakfast Fruit Salad.
Read more: 8 Healthy Breakfast Ideas for Weight Loss
Just as important as including healthy fats is knowing which fats to limit.
Unhealthy fats can:
Saturated Fats
Saturated fats are in animal products and some tropical oils.
While not all saturated fats are created equal, a diet high in them can increase LDL cholesterol, thereby supporting cardiovascular wellbeing (28).
The NHS recommends that men consume no more than 30g and women no more than 20g of saturated fat per day (17). Other public health authorities recommend that they make up no more than 10% or even 6% of total calories.
Typical breakfast foods high in saturated fat may include:
Research suggests that replacing saturated fats with unsaturated fats can improve cardiovascular health markers (20). However, the impact may vary between individuals, and moderate amounts of saturated fat from whole food sources can fit into a balanced diet.
Trans Fats
Artificial trans fats are the most harmful type of fat. They raise bad LDL cholesterol and lower good HDL cholesterol (29). According to the NHS, adults should consume no more than 5g of trans fats per day.
They are often found in partially hydrogenated oils used in ultra-processed foods to extend shelf life (17). Luckily, many countries have regulated or banned these fats, and they are being phased out of the food system in many places.
Breakfast items that may contain trans fats include:
Rancid or Oxidized Fats
Fats can become rancid through exposure to heat, light, and air, creating harmful compounds that can damage cells and contribute to inflammation.
This rancid-tendency is particularly true for polyunsaturated fats, which are more susceptible to oxidation (30).
Signs of rancid fats include:
To prevent the consumption of oxidized fats, store oils in dark, cool places; buy nuts and seeds in smaller quantities; and pay attention to expiration dates. Fresh, properly stored healthy fats provide maximum nutritional benefit while avoiding potential harm.
Reading Labels To Identify Unhealthy Fats
Understanding nutrition labels helps you identify the types of fats present in packaged foods. The NHS provides clear guidelines for interpreting fat content on food labels (31).
High-fat foods contain: More than 17.5g of total fat per 100g
High saturated fat foods contain: More than 5g of saturated fat per 100g
Low fat foods contain: 3g of fat or less per 100g
Low saturated fat foods contain: 1.5g of saturated fat or less per 100g
Look for ingredient lists that include “partially hydrogenated oils” or “vegetable shortening.” These phrases indicate the presence of trans fat, even if the nutrition label claims “0g trans fat.” (Products with less than 0.5g per serving can legally claim zero.)
Choose products where the first fat listed is unsaturated (olive oil, canola oil, sunflower oil) rather than saturated fats or partially hydrogenated oils.
Trans fats are widely considered the most unhealthy type of fat. They are created through an industrial process called hydrogenation and have been shown to raise bad LDL cholesterol, lower good HDL cholesterol, and increase inflammation, which is linked with higher risk of cardiovascular disease and other issues (29). Yes, eating healthy fats in the morning is beneficial. It provides a slow, steady release of energy, helps you feel full and satisfied for longer, supports brain function, and aids in the absorption of fat-soluble vitamins from your meal (6). Yes, eating a balanced breakfast can be helpful for weight management. A breakfast rich in protein, fiber, and a modest amount of healthy fats can increase satiety and reduce the likelihood of overeating later in the day. It may help support steadier blood sugar levels, which can make cravings feel less intense for some people (32). Skipping breakfast may actually hinder weight loss efforts by reducing daily activity levels and potentially leading to weight gain (33). That said, if skipping breakfast works for you and you’re still able to meet your nutrition needs later in the day, it can be okay to miss that meal. It may be considered a form of Intermittent Fasting, which, when done correctly, can result in weight loss by reducing overall calorie intake (34). There is no single “healthiest” breakfast, as it depends on an individual’s needs and preferences. However, a well-balanced breakfast is balanced. It should include a source of high-fiber carbohydrates (such as whole-grain toast or oats), a source of protein (like eggs or yogurt), and some fruits or vegetables (2). Adding a source of healthy fats (such as avocado or nuts) enhances its nutritional value even further. Discover the importance of breakfast and learn how to create the ideal plate.Frequently Asked Questions
Which fat is considered the most unhealthy?
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Understanding the importance of different nutrients is the first step toward building a diet that truly serves your body and mind. By incorporating healthy fats into your breakfast, you can provide sustained energy, support brain function, and promote long-term wellness.
It’s a simple shift that can have an impact on your day-to-day performance and overall wellness.
Remember, a balanced breakfast isn’t about restriction; it’s about smart, intentional choices. Start by adding a sprinkle of seeds to your yogurt, a slice of avocado to your toast, or a handful of nuts to your oatmeal. These small changes can help you optimize your morning meal and set you up for a day of focus, energy, and success.
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