What’s a “well-balanced” breakfast

Think of your first meal of the day as the foundation of your dietary success. Eat the bulk of your daily calories—30 to 35 percent of your total intake, including snacks—in the morning, and then taper off as the day goes on, says registered dietitian Cynthia Sass. Contrary to what you see in breakfast cereal advertisements, the key is to match protein and whole grains with produce and healthy fats. If you want to get scientific about it, strive for 30 percent protein and 25 percent fat, and reserve the remaining 45 percent for carbohydrates, which includes produce.