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.