Choosing a healthy breakfast isn't just about picking healthy ingredients. If you want something that's going to keep your blood sugar balanced throughout the day, you'll need to think about the bigger picture and combine the right nutritious foods.

"They always say the first meal day is the most important , and it really is because it sets you up for how you feel for the rest of the day," says Natalie Rizzo, registered dietitian and nutrition editor at TODAY.

And it's not just about the next hour or two after breakfast, she adds, "what you eat for breakfast can affect you in the afternoon."

Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, agrees: "You’re breaking your overnight fast,” she explains. So, you want to “prime your body for r

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