When it comes to weekday mornings, it’s easy to go on autopilot and not think about what you’re eating. But making healthy choices in the morning can set the tone for how you feel the rest of the day. Not only that, but eating a healthy breakfast every day can reduce your risk for diseases like diabetes and cancer.
Take a look which breakfast foods you need to avoid
The bagel is the donut’s heftier cousin. Once laden with cream cheese or margarine, it becomes a surefire way to increase the inflammation in your body.
Cream cheese is severely calorie dense, and margarine is packed with trans fatty acids. Most bagels are serious gluten bombs, so you’ll also be gumming up your digestion if you eat them.
I’m sure there are all kinds of alternative bagels and cream cheeses to be found at health food stores these days, but I wouldn’t recommend those either, and chances are that’s not what you’re going to be eating anyway.
If they pop up at the next office breakfast, stay far away, no matter how tempting they are.
Orange juice has long sported a “health halo” thanks to its high levels of vitamin C. But the modest amount of vitamin C that your daily glass confers is no match for the truckload of sugar the beverage delivers. With over 9 teaspoons of sugar in a 12-ounce glass, OJ packs the same sugary punch as a 12-ounce can of Coke! Without fiber to slow the absorption of the carbohydrates in juice, the body experiences a rapid spike of insulin—and the subsequent energy crash that follows.
Try this Instead: Stick with water, coffee or tea for your breakfast beverage and aim to get your daily dose of vitamin C from healthier sources. Kale, broccoli and bell peppers are all great sources and provide plenty of healthy fiber and additional nutrients.
The only thing these pastries are fueling is your nostalgia. Grabbing a Pop-Tart out of the toaster on your way to school as a kid may have been sufficient back then, but your body relies on your morning meal for energy — and this pick will leave you hanging. Any natural energy you do get from the superfluous sugar in these pastries will soon be followed by a crash. Also, the low fiber count doesn’t help balance things out either.
Bars for breakfast can steer your day the wrong direction. These grab-and-go options claim to be great sources of protein and fiber. Many times they are loaded with chemicals and hidden forms of sugar. You’d be shocked to see how many ingredients can be shoved into these tiny meal supplements. When you’re picking out breakfast bars check the ingredients list for things you can pronounce, with small amounts of sugar, and higher amounts of protein and fiber.
Donuts, scones, and croissants aren’t exactly made to fuel your body. They’re simply designed to taste good.
Because they lack fiber and protein and are packed with sugar and excess calories, breakfast pastries will always leave you looking for more food well before lunchtime hits, potentially causing you to overeat throughout your day.
There are times you might want to treat yourself to something sweet, especially if you have a coworker who can’t help but bring in a box of pastries for the office. Be smart about it: “If you’re going to have a pastry or donut, only have half,”. Make the rest of your meal count by having some eggs paired with fruits and vegetables.
Despite a reputation for being healthy, most muffins are just small cakes in disguise.
They’re made from refined flour, vegetable oils, eggs and sugar. The only healthy ingredient is the eggs.
In addition, commercially sold muffins are often very large. One review found that a typical packaged muffin exceeds the USDA standard portion size by 333% (13).
The dramatic increase in portion sizes over the past 30 years is believed to play a major role in the obesity epidemic.
Sometimes muffins are topped with additional sugar, or filled with chocolate chips or dried fruit, further adding to their sugar and calorie content.
7.Breakfast Meats N Cheeses
These sides and add-ons are some of the easiest ways to ruin a perfectly healthy and well-balanced meal. They’re filled with frightening additives, enormous amounts of salt, and extremely alarming supplies of cholesterol. If you’re trying to get that flat belly, cutting out these saturated-fat filled products will definitely help.