Eggs. Toast. Soup? What breakfast looks like around the world.

Raise your hand if you’re guilty of falling into a breakfast rut, eating the same dish on the daily, whether that’s eggs and toast, cold cereal or just dumping hot coffee into a thermos as you race out the door.

Sure, sticking with the same breakfast saves you some time and mental energy, but experts say that switching things up even once in a while does a body good. “Mixing up your breakfast routine can help you get a broader range of nutrients, which is helpful since many of us fall into ruts and rely on the same go-to meals,” Samantha Cassetty, a dietitian and coauthor of Sugar Shock, tells Yahoo.

Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy, agrees. “Rotating breakfasts helps cover a broader spectrum of vitamins, minerals, fiber and beneficial plant compounds, plus it supports a healthy gut microbiome.” It may even prevent mindless eating, he says.

The tricky part? Figuring out what else to eat. A good place to start is by looking at what people around the world munch on for their morning meal. From Japan’s ichiju sansai to Tanzania’s mandazi, here’s a look at 10 popular breakfasts in different countries to serve up some foodie inspiration or just satisfy your curiosity, along with how they stack up nutritionally.

Japan: Ichiju sansai

Ichiju sansai (“one soup, three dishes”) is a classic Japanese meal that features steamed rice, miso soup, grilled salmon or mackerel and a side of pickled vegetables. While eating fish for breakfast may not be for everyone, dietitians endorse the meal.

“This is a well-balanced meal with protein, healthy fats and complex carbs,” Keri Gans, a dietitian nutritionist and author of The Small Change Diet, tells Yahoo. “It also provides probiotics and is lower in added sugar than many Western breakfast options.” Overall, the meal is “extremely healthy,” dietitian Julie Upton tells Yahoo. “Few Americans get enough seafood with its beneficial omega-3 fatty acids, so a breakfast with fish would be great,” she says. Keatley calls the meal “beautifully balanced,” pointing out that the rice adds a solid dose of fiber, a macronutrient many Americans also don’t get enough of.

Costa Rica: Desayuno típico

The traditional Costa Rican breakfast features gallo pinto (a mix of rice and beans that may also contain onions and peppers), along with fried eggs, fried plantains, fresh fruit, cheese and a tortilla.

“This is an excellent antioxidant-rich option that is loaded with fiber, complex carbs and antioxidants,” Upton says. “Costa Rica is a blue zone country with the population living longer than most other nations. Their diet, which is more plant-based, is one of the reasons why they have longer lifespans.” Gans also calls the breakfast “hearty” and “balanced,” and says that it supports sustained energy through the day.

Mexico: Huevos rancheros

Huevos rancheros, which are usually fried eggs on a corn tortilla with salsa and beans, are a common breakfast in Mexico. But sometimes people will simply have eggs with refried beans and sausage.

“This is a fantastic, protein-rich breakfast with lots of flavor and fiber,” Cassetty says. “Beans and salsa provide antioxidants and plant-based nutrients, and the combo of eggs and beans provides plenty of protein.” Cassetty suggests going light on the cheese and adding avocado slices for healthy fat and fiber.

Brazil: Café da manhã

Many Brazilians reach for this breakfast of coffee, fresh fruit, bread, cheese and ham. “Fresh fruit is a great start, and small amounts of cheese can offer calcium and protein,” Cassetty says. “But ham is a processed meat, which is something we want to eat less often.”

Keatley points out that the cheese and ham combo can be sodium-heavy. “A fiber-rich bread or more fruit would help balance it out,” he says. For a healthier take on this breakfast, Cassetty suggests swapping in a hard boiled egg, nut butter, Greek yogurt or cottage cheese to boost protein from whole food sources.

India: Dosa, idli sambar, paratha and poha

The classic Indian breakfast can vary, depending on which region you’re from. But popular dishes include dosa (a type of crepe made from fermented rice), idli sambar (steamed rice cakes with a vegetable-based lentil stew), paratha (flatbread stuffed with potato or vegetable) and poha (rice cooked with spices and nuts).

“Fermented rice cakes like idli are light and easy on digestion,” Keatley says. “Lentils add protein, fiber and iron. The spice and vegetable stew brings phytonutrients and digestive benefits. It’s an excellent balance.”

France and Italy: Continental breakfast

In France, it’s known as “petit déjeuner,” while Italians call it “colazione.” Both essentially mean a continental breakfast of coffee and some kind of pastry or roll. While delicious — who doesn’t love a good pastry? — this meal is tough for dietitians to get behind. Keatley refers to this meal as “elegant, but metabolically unhelpful.” He adds, “It’s mostly refined carbs and caffeine, with little protein or fiber to stabilize blood sugar.”

The coffee may be helpful for overall health, though. “It’s surprisingly rich in antioxidants, and studies link regular coffee consumption to a range of impressive health benefits, from improved cognitive function to reduced risk of chronic diseases,” Cassetty says. But the lack of protein is concerning to registered dietitian Sonya Angelone. “This breakfast is also low in fiber, low in produce and high in sugar,” she tells Yahoo. So why is it a breakfast staple for some? “The reason why it may work for the French and Italians is that their portions are so much smaller than what we eat in the U.S.,” Upton says. Still, that doesn’t mean this meal should be off the menu: Keatley says it’s fine to have on occasion.

Sweden: Bread, a boiled egg, yogurt and coffee

A classic Swedish breakfast usually features bread with butter or cheese, an egg, yogurt and coffee. Some Swedes may have muesli or porridge instead of bread, says Angelone.

Keatley calls this meal “compact but balanced.” The egg and yogurt deliver protein and fat, while the bread provides whole grain carbs, he says. Angelone also praises the probiotics in the yogurt. “Those are good for the gut,” she says. The only thing to make this already great breakfast even better? Add some produce. “A few slices of cucumber or tomato on the side would round this out nicely,” Keatley says.

England: Full breakfast

A full English breakfast usually features bacon, sausage, eggs, baked beans, tomatoes, toast and mushrooms. Some people also enjoy black pudding, which is a combination of pork or beef blood, animal fat and a grain like oatmeal or barley.

The tomatoes are one of the best parts of this breakfast, according to dietitians. “The tomato is doing the heavy lifting, nutritionally,” says Keatley. While the eggs, bacon and sausage provide plenty of protein, the breakfast is high in saturated fat. “Bacon and sausage are processed meats, which we want to eat less frequently,” Cassetty says. “You can keep the vibe of the meal by swapping in sautéed mushrooms or low-sugar baked beans and choosing whole-grain toast. Doing this would be a balanced, filling and nutritious start to the day.”

Tanzania: Mandazi, eggs and fruit

Mandazi, which is a type of fried bread similar to donuts, is popular for breakfast in Tanzania. It’s usually served with coffee or tea, along with eggs and fruit.

“Eggs and fruit are a solid combo because they provide protein, vitamins and fiber,” Cassetty says. The nutritional quality of the mandazi depends a lot on the type of flour used, according to Keatley. “If it’s refined wheat, that adds carbs with little other nutrients,” he says. “Adding a small portion of vegetables or seeds could increase nutrient density and satiety.” Angelone recommends balancing the carbs you eat with some protein for more stable blood sugar.

South Korea: Rice, seaweed soup, and banchan

The classic South Korean breakfast features a mix of dishes: rice, seaweed soup and banchan, small side dishes such as kimchi (fermented vegetables) that are usually served with rice.

Keatley says there are several good nutrients in this breakfast. “Seaweed offers minerals including iodine, and kimchi supports gut health and adds bold flavor,” he says. Though Gans points out that there’s not a lot of protein or fiber in this meal. “It may leave someone hungry too soon after eating,” she says. To remedy that, Keatley suggests adding a protein like egg or tofu. “That would make this more complete for sustained energy,” he says.