Breakfast is our favorite meal and we could eat it all day. “A healthy meal should provide a combo of protein, fat, and carbs with at least 5 grams of fiber,” says Alix Turoff, a New York City nutritionist and trainer. But not all foods meet these measures. And it’s really easy to assume healthy sounding breakfast and morning snack options are in line with your weight loss goals. Stay away from these popular morning foods if you want to slim down.
Any white bread will have a tough time competing with its whole grain alternative.
“Typically made of low-fiber refined grains, bagels are often quite large, providing half of your daily grain needs in just one meal” .White bagels also have a higher glycemic index, meaning they’ll spike your blood sugar faster, leaving you susceptible to that gnarly mid-afternoon crash.
Instead of opting for your usual toasted sesame with cream cheese, upgrade your morning meal by amping up the nutrition and sizing down your portions. “Choose a bagel made with whole grains and scoop out the center to make room for a healthy filling like cottage cheese, scrambled eggs, or avocado.
Sausage biscuits are nothing but delivery mechanisms for saturated fat, trans fatty acids and salt. They are seriously no good.
The high sodium chloride in the processed sausage meat can make your blood pressure rise. This can lead to hypertension and this condition is associated to a whole host of chronic diseases such as strokes and heart attacks.
In addition, the nitrates and nitrites in processed meats have been recently been linked to certain cancers.
3. Morning Juices
We totally get that nothing compares to a nice glass of OJ in the morning, but it’s time to move on. OJ and many other fruit juices are loaded with sugar and relatively low in all other aspects of nutrition — especially when they’re mass produced and highly processed. If you have to sip some sweetness go for a freshly squeezed juice, or a cold-pressed one. That way you’re sure no nutrient value is stripped away during the heating process.
Waffles can be incredibly heavy on the simple carbs (meaning, they digest quickly and won’t keep you full for long), and have the potential to qualify as dessert depending on your toppings of choice. Some toaster varieties, if specified on the package, may offer a decent amount of fiber, but others can be seriously lacking.
Whether you make your own batter or pop some in the toaster, waffles don’t exactly provide you with a balanced breakfast. “When it comes to picking a great breakfast, you always want to combine protein or fat with minimally processed carbohydrates that are rich in fiber, for example, scrambled eggs with fruit or toast.
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%.
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.
6. Sweetened Yogurt
Yogurt—plain, unsweetened yogurt—is actually a fairly healthy food. But the sweetened, low-fat, fruit (or mix-in) filled containers that make up the majority of yogurts in stores are anything but nutritious. With more sugar than seven Dunkin’ Donuts, many of the “fruit-on-the-bottom” yogurts should really be relegated to the candy aisle. Beware the “lite” yogurts as well. To compensate for the fat removed, manufacturers often add thickeners such as gelatin, gum or starch, along with sweeteners and flavoring agents.
Try This Instead: Opt for plain, unsweetened yogurt and add any sweeteners or toppings at home. Greek yogurt can be topped with fresh fruit, a sprinkling of nuts or a handful of granola for a great mix of healthy carbs, fats and protein.
There is no healthy option when it comes to pancakes — even the buckwheat galettes from Brittany, France are fried in butter. A pancake is typically a mixture of flour, eggs, milk, and butter. It’ll be almost always a whole (full fat) milk too. The flour is a simple carb, broken down quickly (as with bagels), causing insulin spikes and crashes. And that’s not even mentioning the toppings (take your pick — they’re virtually all killer, unless you go for fresh fruit and fresh fruit alone). Once you get into the realms of maple syrups, (powdered) sugar and bacon, the calories skyrocket. If you have to get your pancake fix, though, avoid the boxed stuff and try making them with whey powder, along with cottage cheese, and sweeten them up with some vanilla. But, in general, this is a breakfast choice food best left off the menu.