Breakfast is one of the most important meals of the day. It provides the body with energy as well as essential nutrients such as iron, calcium and vitamin B.

In this article you will find a few of Dr. Ali Ghahary’s favourite (and healthy!) breakfast foods along with great ways you can incorporate them into meals.


Eggs are one of the best foods you can eat for breakfast. One egg contains as many as 10 essential vitamins and minerals, including vitamin A, vitamin B12, vitamin D and vitamin E, as well as folate, selenium, lutein, zeaxanthin, choline and protein. These vitamins and minerals do everything from helping carry oxygen to the cells, maintains healthy skin and eyes, strengthens bones and teeth, prevents certain diseases (including autoimmune disorders, heart disease and even cancer), helps build and repair muscles, organs, hair, nails, and other body tissues, as well as helps with brain development and function.

Eggs can also be eaten many different ways. They can be boiled, scrambled, sunny side up, over easy or poached. It’s all about personal preference.

You can also make healthy breakfast omelettes with eggs by including some of your favourite vegetables, such as spinach, mushrooms, onions, peppers, and cheese.

Find more information on the health benefits of eggs by visiting!

Turkey Bacon

Regular bacon tends to have a lot of saturated fat, which can lead to an increased risk of heart disease and stroke. As an alternative, Dr. Ali Ghahary suggests trying turkey bacon instead. While it’s still a processed meat, it’s much lower in calories and fat compared to pork bacon – with only 4 grams of saturated fat per serving, whereas normal bacon contains double the amount.

Greek Yogurt

Compared to regular yogurt, Greek yogurt is considered much healthier and contains half the amount of sodium, which can help lower your risk of hypertension and heart disease. Greek yogurt is also a great low-carb option, as it contains just 5 to 8 grams of carbohydrates per serving.

You can also use Greek yogurt as a substitute for recipes that call for things like sour cream, butter and even mayonnaise. Try to stick to plain yogurt, however, as ones containing fruits often have added sugar, which can increase the carbohydrate count.


Toast is a staple in many households when it comes to breakfast. However, bread – especially white bread – is high in carbohydrates, calories, and contains very few nutrients. While Dr. Ali Ghahary recommends staying away from bread all together, there are a few somewhat healthier bread choices out there – including whole wheat bread, rye bread, and flaxseed bread; and, instead of adding butter to your toast, try adding avocado slices – as they are a natural nutrient-dense food, are loaded with potassium and fibre. Avocados have also been known to lower high cholesterol.


For those of you looking for a quick meal to have while on-the-go to work or school, fruit can be a great option. Things like raspberries, blueberries, strawberries and blackberries contain less sugar compared to other fruits (i.e. bananas, cherries and grapes) and are also higher in fibre. Berries are also high in antioxidants, which help with aging, protect your heart, as well as reduce inflammation.

Dr. Ali Ghahary will be sharing more healthy meal tips throughout the week, so be sure to stay tuned to his blog as well as follow him on Instagram!