It can be challenging to stick with health goals long term, but every morning presents a new opportunity to do it. When you start the day with a breakfast you know is nourishing your body and working toward your overall goal, its easier to maintain a healthy mindset the rest of the day.

It would be wonderful if there was one definitive healthiest breakfast for everyone, but the reality is that there is no one perfect breakfast. For example, someone who is at high risk for cardiovascular disease may eat differently from someone whose primary goal is hormone balance. Similarly, someone who is trying to build muscle may eat differently than someone who is working with their doctor to lose weight in a healthy way.

Curious as to what type of breakfast aligns with your specific health goals? Keep reading to get the facts straight from registered dietitians.

The Best Breakfasts For Supporting Mental Health

Scientific research has shown a strong connection between diet and mental health . If your primary goal is to support your mental health including managing depression or anxiety Lon Ben-Asher , a registered dietitian, said a breakfast that includes omega-3 fatty acids, complex carbohydrates, protein and fermented foods can help.

Omega-3 fats are well known to support brain health, [including] reducing anxiety and depression symptoms, Ben-Asher said. Complex carbohydrates help regulate blood sugar control while providing essential fuel to the body and increasing serotonin levels, which can improve mood.

He added that fermented foods support the gut, which is linked to better mental health. (The mind-gut connection is strong!)

Jason Levee , a registered dietitian, told HuffPost that one underrated type of food that supports mental health is fruit . He explained that fruit is high in antioxidants, which help reduce inflammation, including in the brain. This benefits overall brain health, including mental health.

With all this in mind, what does a mental health-supporting breakfast look like? Ben-Asher said a tofu scramble with veggies and a side of Greek yogurt parfait with chia seeds and berries is one example. Alex Oskian , a registered dietitian, offered another great option: overnight oats made with rolled oats, chia seeds, protein powder and the liquid of your choice, all topped with bananas.

The Best Breakfasts For Hormone Balance

If you are a woman who is in menopause , experiences intense premenstrual syndrome, or has polycystic ovary syndrome or endometriosis , one of your primary health goals may be to support your hormones through what you eat.

Supporting blood sugar regulation is a great way to begin balancing hormonal health, Oskian told HuffPost.

She explained that this is because insulin, the hormone that regulates blood sugar, also plays a part in regulating sex hormones like estrogen.

When you are looking for a breakfast that supports balanced blood sugar, you will want to enjoy a meal that contains protein as well as fiber that isnt too high in sugar. Both nutrients fiber and protein are very helpful for blood sugar balancing, and starting your day with a lower-sugar meal will prevent the dreaded blood sugar crash shortly after breakfast, Oskian said.

She noted that examples of this include an egg scramble with whatever veggies you have on hand or chia seed pudding made with coconut milk, protein powder and chia seeds, all mixed together overnight and topped with berries in the morning.

Levee added to this advice, saying that a breakfast with protein, fat and carbs helps balance blood sugar, which in turn supports hormone balance. If smoothies are your go-to breakfast, he suggested incorporating nut butter, chia seeds or flax seeds for their balance of protein, fat and carbs.

The Best Breakfasts For Healthy Weight Loss

If you are working with a doctor to lose weight in a healthy way, all three registered dietitians are in agreement that skipping breakfast completely is not the way to go. Instead, they all said whats most important is to prioritize protein at breakfast, which will help you stay full until lunchtime.

We all know that many diets fail because we simply get too hungry, and cravings can get the best of us. Starting your day off with a protein-packed breakfast will ensure you are starting your day off with a full stomach, Oskian said.

[The key] is to stay full as long as possible, no matter your age or gender, while on a weight loss diet. Aiming to fill up on foods that provide fiber as well as many micronutrients will help increase fullness while also providing many nutrients per calorie, she added.

If you do want a pastry for breakfast, Oskian said thats fine just pair a protein-rich food with it.