“Breakfast is the most important meal of the day” — you probably have been told this a million times, but it holds some truth. A healthy breakfast will give you various benefits that will keep you going throughout the day.
Eating a well-balanced and healthy breakfast can improve concentration and focus, help with weight maintenance, and reduce the risk of chronic diseases. However, many breakfast foods are quite unhealthy!
Some breakfast foods contain added sugars, refined carbohydrates, and unhealthy fats. Consuming this kind of breakfast raises blood sugar, and you will feel hungry again, which is not a good start to your day.
In this article, you’ll discover what breakfast foods to consume and what you might want to avoid at all costs.
8 foods to avoid for a healthier breakfast
1. Sugary cereals and processed foods
Many popular cold breakfast cereals on the market contain a high amount of added sugars and lack nutritional value due to their high processing. If you want something more healthy, you could slowly transition to low-sugar whole-grain cereals with a minimum of 3 to 4 grams of fiber per serving.
2. Pancakes and waffles
Though they are enjoyable and common breakfasts, especially for families, pancakes and waffles are often made from refined flour and topped with sugar syrups and butter. This combination makes them high in calories and sugar while lacking sufficient protein or fiber. If you enjoy these options, try topping whole-grain ones with fresh fruits instead of syrup and butter.
3. Buttered toast
Plain toast with some butter does not seem so bad as a breakfast option, but it does not have what you need to keep you full through the morning. You could use whole-grain bread and top it with healthy fats and proteins, such as avocado and egg, for a healthier option.
4. Muffins
Store-bought muffins will taste good but lack nutritional value, which is not something that you want to eat to start your day. Try to look out for muffins made from whole-grain flour containing minimal sugar. If you love muffins for breakfast, make them at home with healthier ingredients like whole wheat flour and honey as a natural sweetener. Doing so allows you to enjoy the taste of muffins while getting the nutrients you need for the day.
5. Fruit juice
Compared to whole fruits, this kind of juice can be very high in sugar but low in fiber. A huge amount of the fiber found in fruits is usually in their skin and pulp, which decreases during juicing.
After juicing, you are usually left with a sugary liquid easily absorbed into your bloodstream, causing a spike in your blood sugar levels. Whole fruits, on the other hand, have more nutrients and fiber to slow down sugar absorption. If you find it convenient to drink fruit juice, ensure it is 100 percent fruit juice, without added sugars, and try to consume only up to 6 ounces.
6. Pastries
This breakfast food raises cholesterol and leaves you groggy throughout the day. Donuts, croissants, danishes, and other pastries are filled with sugar and unhealthy fats, which are not advisable to consume in the morning. It is okay to treat yourself occasionally, but it should not be your daily breakfast option. If you do have pastry, you could combine it with something that has protein to compensate for the lack of fiber and nutrients in the pastry.
7. Fast food breakfasts
In general, these fast foods contain processed meat, cheese, and eggs in the form of sandwiches and burritos. While convenient, they often leave you feeling heavy and low in energy. If you do not have time to make breakfast and need to order fast food, opt for an egg and cheese sandwich made from whole-grain English muffins.
8. Flavored coffee
A breakfast staple for many, but did you know that a grade white chocolate mocha contains 54 grams of sugar — which is way above what you should intake daily? If taken often, this can cause an increase in other weight-related diseases. Instead, choose an Americano or coffee with milk or unsweetened almond or oat milk rather than flavored coffees. If you have one of those days where you want flavored coffee, try to get them smaller and avoid added syrups and cream.
Healthy breakfast options for you
- Vegetable omelets
- Avocado, tomato, and egg on whole-grain toast
- Sugar-free Greek yogurt with fruits and nuts
- Sweet potato hash browns with lean pork and greens
- Banana pancakes
- Protein powder smoothies with fruit
- Whole grain bagels with salmon and spinach
- Old-fashioned oats with berries
Smart breakfast choices for a healthier you
Your choices set your mood for the day; make it count. By having a well-balanced meal in the morning, you are fueling your body and mind for a productive and optimistic day. So take control of your mornings the right way. Make breakfast a high priority and be a healthier version of yourself, one nourishing meal at a time.
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