The Most Important Meal
Lots of people believe breakfast is the most important meal of the day, which is why you’ll want to think twice about what you’re putting into your stomach. Some common breakfast items are actually terrible for you, while others should be incorporated into your daily routine.
1. Croissants
In some countries, croissants are an absolute classic breakfast, and having them with a cup of coffee is a match made in heaven. But these pastries are made with refined flour that offers little to no protein and won’t even keep you full that long.
2. Sugary Cereals
By now, every kid and their mom knows that cereals may be the most convenient breakfast food, but they’re also one of the unhealthiest. They’re full of refined sugars and artificial colors, and while they may give you some energy early on, you’ll be sure to crash by mid-morning.
3. Pancakes
Pancakes may be a sweet breakfast staple, but they’re certainly something you only want to eat on occasion. Essentially, you’re eating pancakes made of sugary white flour and topping it off with even more sugar in the form of syrup.
4. Donuts
Donuts suffer a similar fate to croissants, as in they’re just sugary baked goods filled with refined sugar. This sugar will cause your blood to spike and crash, leaving you feeling tired and cranky. So don’t fall for the Dunkin’ branding, and avoid donuts for breakfast.
5. Bacon
Everyone loves bacon, and it’s a must-have on most breakfast plates. But these super-processed meats are high in saturated fats, preservatives, and sodium. That means that eating bacon regularly can contribute to heart disease, so you might want to rethink it.
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6. Muffins
Many people adore breakfast muffins, but these treats are just another disguise for desserts. They’re high in sugar and fats, and don’t offer any of the fiber or protein you’ll need to start off your morning right.
7. Fruit Juice
Fruit juice may seem healthy, but only if you buy the pure kind with no sugar added. Most store-bought fruit juice, on the other hand, has as much sugar as soda, and doesn’t offer any of the nutrients or fibers found in actual fruits.
8. Flavored Yogurt
Really the only kind of yogurt you want to eat regularly is the Greek kind. Other yogurts, like the fruit-flavored ones, actually have more sugar than some desserts, so you’ll definitely want to take a look at that nutrition label.
9. Just Coffee
Drinking nothing but coffee for breakfast is often a terrible choice, as on an empty stomach it’s known to raise cortisol and irritate your gut. This can leave you feeling jittery and unbalanced, which is why it’s important to instead pair it with food.
10. Breakfast Bars
Breakfast bars market themselves as snacks for kids or as full of protein. But in reality, they are made up of sugar, vegetable oils, and empty carbs. It’s essentially the equivalent of a candy bar for breakfast.
Now that we have talked about breakfast items you’ll certainly want to avoid, here are 10 you can have anytime without worry.
1. Whole Grain Toast
You might dismiss toast as nothing more than a carb, but in reality, the whole grain variety is full of fiber that will help keep you full and stabilize your energy. There’s nothing wrong with eating healthy and complex carbs, and in fact, they can help with weight management.
2. Oatmeal
Oatmeal, especially the rolled or steel-cut variety, is packed with healthy fiber. This will help you reduce cholesterol and will leave you feeling full throughout the day to manage overeating. You can also spice it up by adding healthy additions like nuts or berries.
3. Nut Butter
Nut butters are a great source of healthy fats and proteins, and you can try anything from regular peanut butter to the fancier almond butter variety. Try them on some whole grain bread or use them as a topping for oatmeal!
4. Sweet Potato
Rather than eating home fries, instead try to incorporate sweet potato as it’s great for digestion and is full of healthy vitamin A, fiber, and potassium as well. This is a great potato sub that has a nice sweet flair that makes it work with all sorts of items.
5. Eggs
Eggs sometimes get a bad reputation for their cholesterol, but in reality, they are a complete protein and are super healthy for you. They have all 9 essential amino acids and are great for brain health, making them the perfect add-on for a full meal.
6. Chia Pudding
Another super healthy and lightweight breakfast option is chia pudding. You can make it overnight by leaving it in the fridge with some milk, and it’s even known to be super filling and high in protein too.
7. Greek Yogurt
When it comes to yogurt, the only kind you want to eat is the Greek variety. That’s because Greek yogurt is full of protein and probiotics, meaning it’ll help you feel satisfied and also promote gut health.
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8. Cottage Cheese
Cottage cheese is also very high in protein and low in carbs, making it a customizable and tasty option come breakfast time. You can make it sweet by throwing in some honey and cinnamon, or go for a more savory flair with cucumbers and olive oil.
9. Breakfast Wrap
If you want to eat a full breakfast meal, consider making yourself a breakfast wrap or burrito. Not only are they super portable, but they can be quite healthy too if you opt for a whole grain wrap and throw in some eggs, beans, and spinach.
10. Protein Smoothie
If you want to drink your breakfast, avoid coffee and instead go for a healthy protein smoothie. Pack it in with either Greek yogurt or protein powder, and throw in your favorite fruits and veggies for flavor.
