An expert in nutrition has revealed seven breakfast foods that can aid in reducing belly fat for those over 50.

If you’re over 50 and uncertain about the best morning meal to kickstart fat loss, you’re not alone. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a board-certified sports dietitian and co-author of “Flat Belly Cookbook for Dummies,” explains that “hormonal changes, decreased muscle mass, and a slowing metabolism after 50 can make it easier to gain abdominal fat and tougher to lose it.” She tells Eat This, Not That! that while no single food specifically “burns belly fat,” choosing the right breakfast foods can indeed support a healthier metabolism, stabilize blood sugar levels, and keep you feeling full longer. She emphasizes the importance of including a mix of protein, fiber, and healthy fats. “Consistency is key, more so than any single ingredient,” she notes. Here are seven breakfast foods recommended by Collingwood to combat belly fat after 50.

First on the list are eggs. Collingwood highlights that “eggs offer high-quality protein, keeping you satiated for hours while helping to preserve muscle mass as your metabolism naturally declines with age. The combination of protein and fat also helps stabilize blood sugar, reducing mid-morning hunger pangs.”

Eggs

Next, she suggests Greek yogurt. “Packed with protein and rich in probiotics, Greek yogurt enhances satiety and promotes a healthy gut microbiome. Research increasingly connects gut health to the regulation of abdominal fat. Opt for plain, unsweetened varieties, and consider adding fruit or a touch of honey if desired,” advises Collingwood.

Greek Yogurt

Next up, Greek yogurt. “High in protein and rich in probiotics, Greek yogurt supports satiety and a healthy gut microbiome. Research increasingly links gut health with abdominal fat regulation. Choose plain, unsweetened versions and add fruit or a drizzle of honey if needed,” she says.

Oatmeal

Oatmeal is the third food you should eat for breakfast, according to Collingwood. “Oats are packed with soluble fiber, which slows digestion, helps control blood sugar, and has been shown to help reduce visceral (belly) fat over time. They also support heart health, which is important after age 50,” she says.6254a4d1642c605c54bf1cab17d50f1e

Berries

Berries are another essential breakfast food. “Blueberries, strawberries, and raspberries are rich in antioxidants and fiber. Their natural sweetness satisfies cravings while their fiber helps with appetite control. They pair well with yogurt, oatmeal, or smoothies,” says Collingwood.

Nuts & Nut Butters

Nuts & Nut Butters are great fuel in the morning. “Almonds, walnuts, and natural nut butters offer healthy fats, protein, and fiber. These nutrients promote fullness and help prevent overeating later in the day, which is key in reducing excess abdominal fat,” says Collingwood.

Avocado

Avocados are a great source of healthy fats to start the day. “Avocados supply heart-healthy monounsaturated fats, which have been associated with reduced abdominal fat. Pairing avocado with eggs or whole-grain toast provides a balanced, filling breakfast,” says Collingwood.

High-Fiber Whole Grains

Lastly, fuel up with high-fiber whole grains. “Whole-grain bread, high-fiber cereals, and quinoa provide slow-digesting carbohydrates and fiber that help regulate appetite and reduce belly fat accumulation over time,” Collingwood says. “Look for at least 3–5 grams of fiber per serving.”