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When you eat breakfast, you’re doing more than just fueling your body. You’re also feeding your brain. Planned right, your morning meal can help you focus, stay energized and maybe even help you remember where you put your favorite water bottle. Why? “After a night of fasting, your brain is craving fuel and nutrients to help you focus and stay sharp, and skipping breakfast can leave you feeling foggy and sluggish,” says Lauren Manaker, M.S., RDN. Of course, what you eat is a critical part of the picture. But so is what you do before you take that first bite of food. And what you don’t eat matters, too. 

So, what’s the ideal breakfast formula to keep your brain on top of its game? To find out, we explored the science and talked with registered dietitians to come up with this five-step plan to keep your brain functioning at its best all day long.  

1. Hydrate Before Coffee 

“Hydration is critical for brain function, and even mild dehydration can impair your focus, mental sharpness and attention,” says Anne Danahy, M.S., RDN. The link is so strong that research has found that poor hydration may negatively impact processing speed, memory and attention.

Even though coffee contains water, drinking a glass of water first can make it easier to ensure you reach your H2O goals. How much water should you be drinking? Danahy recommends downing a glass of water before or with your coffee, and then every hour or two throughout the day. 

2. Pair Protein with Carbs 

Eating breakfast gives your brain an edge compared to skipping it. For instance, one study found that older folks who skipped breakfast just once or twice per week were more likely to perform poorly on tests of cognitive ability than regular breakfast eaters.

But the quality and nutrient mix of that breakfast also matters. While classic breakfast foods like cereal, toast, fruit or oatmeal provide carbohydrates that your brain uses for fuel, balancing carbs with protein gives your meal more staying power. “Protein helps stabilize blood sugar when eaten with carbohydrates and keeps your energy and focus steady instead of crashing mid-morning,” notes Jamie Lee McIntyre, M.S., RDN. To get the protein you need in the a.m., think cottage cheese, yogurt, low-fat milk, soy milk, eggs, smoked salmon or even tuna fish.

Don’t count out carbs entirely, though. “Your brain needs a mix of nutrients and, most importantly, glucose, to work well,” says Danahy. “If you’ve ever skipped meals and felt tired, foggy or ‘hangry,’ you’ve experienced the effects of low glucose levels on your brain.” Since our brains rely on breakfast to provide nutrients to power through the day, protein and carbohydrates are two key players that work better together.

3. Eat Berries

It’s hard to talk about a brain-healthy breakfast and not include a nod to berries. Berries are loaded with fiber, minerals, vitamins and polyphenols that all help support our brains. Their beautiful deep purple, red and blue colors come from anthocyanins. These potent antioxidants are believed to improve memory and cognitive health by increasing blood flow to the brain.

Sure, you could eat berries any time of day. But why not get a jump start at breakfast? “Toss them in with your overnight oats, add them to a smoothie or top them with Greek yogurt and a sprinkle of granola and nuts,” suggests Danahy. Blueberries, blackberries, raspberries and strawberries all work. If fresh berries aren’t in season or are out of your budget, look for frozen berries, which are just as good for your body and brain. 

4. Include Eggs 

Eggs aren’t just a great source of protein. They also contain other brain-boosting nutrients, especially choline. This nutrient is crucial for supporting brain development, memory and mood, yet most of us don’t get enough of it, notes Manaker. Studies have linked higher choline intake with improved measures of cognitive performance, including faster verbal and visual memory.

Because our bodies can’t make choline, we need to get it from foods or supplements. Just one large egg delivers 27% of your daily dose. So, “kick-start your morning with eggs by scrambling them up with veggies, making a quick avocado-and-egg toast, or by whipping up a simple omelet with your favorite fillings,” says Manaker.

5. Limit Added Sugar 

Your brain needs lots of key nutrients at breakfast. But what you skip matters, too. Even though your brain uses glucose (a simple sugar) as its preferred fuel, it’s better to get carbohydrates from fruits and whole grains rather than from added sugar. In fact, research has found a link between eating too much added sugar and poor cognitive and executive function. That includes everything from problem-solving to planning, fine motor skills and processing speed.

In addition, added sugar is digested quickly, which can lead to blood sugar spikes and dips rather than providing sustained energy. Since most of us eat too much added sugar to begin with, a sugar-heavy breakfast practically guarantees you’ll overdo it throughout the course of the day. 

Other Morning Strategies to Support Brain Health

• Get natural sunlight: Starting your day with a bit of fresh air and sunshine can provide the boost your brain needs. “Natural sunlight helps regulate your circadian rhythm, which improves sleep quality—and better sleep is essential for memory consolidation,” notes Manaker.
• Get some omega-3s: The omega-3 fats DHA and EPA are important for brain function, memory and cognitive well-being. Yet, few of us eat enough of them. The best way to get them is from fatty fish. Start your day with a slice of whole-grain toast topped with smoked salmon. Or, try some pickled herring. If you’re not much of a fish eater, McIntyre recommends adding an omega-3 supplement to your morning routine.
• Get a good night’s sleep: Sleep is necessary to remove toxins from your brain that build up during the day. “When you don’t get enough sleep or have poor sleep quality, waking up frequently at night, your brain pays the price. You’re more likely to have problems with concentrating, focus and reaction time,” says Danahy. Aim for seven to nine hours per night. 
• Move your body: Physical activity does more than benefit our bodies. It also keeps our brains happy and healthy. “Exercise increases blood flow to the brain, which can enhance focus, learning and memory,” says Manaker. “Even just 10 minutes of movement can make a difference.” If you can’t squeeze in a workout, even a quick walk can help.

Our Expert Take

“Just like every other part of your body, your brain needs a nutritious diet and a healthy lifestyle to do its job well,” says Danahy. “No single nutrient can keep your brain sharp and alert, but a healthy diet pattern [and] the way you eat over time, can help.” To start your day on the right foot, why not give your brain the nutrients it needs to perform at its very best? You can do this by hydrating with water before drinking your morning coffee, combining protein with carbohydrates, and choosing berries and eggs often. While you’re at it, try to limit added sugar, which can lead to blood sugar crashes that make it difficult to think straight. With this five-pronged plan, you’ll set yourself up for better mental clarity and focus throughout the day and support your long-term brain health to boot.