Your breakfast can have a significant impact on both your energy levels and satiety throughout the rest of the day.
Some popular choices may appear healthy but can actually have the opposite effect. Here is an overview of foods that dietitians, according to Real Simple, recommend limiting.
Processed meat
Bacon and sausages may seem like an easy way to get protein, but dietitian Caroline Susie explains that the high content of saturated fat and salt in these foods may be linked to heart disease and inflammation.
Better alternative to processed meat
Caroline Susie instead recommends lean protein sources such as eggs or turkey sausage, combined with vegetables for a healthier start to the day.
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Granola and granola bars
Although they are often perceived as healthy, Caroline Susie points out that many varieties contain large amounts of added sugar and unhealthy fats.
Better alternative to granola
According to Caroline Susie, you should choose versions with minimal added sugar or make your own. She also suggests oatmeal with nuts and berries as a better option.
Sweet pastries
Kristen Smith, spokesperson for the Academy of Nutrition and Dietetics and a registered dietitian, explains that these foods often lack protein and fiber, meaning you will feel hungry again quickly.
Better alternative to sweet pastries
Kristen Smith recommends combining sweet breakfast choices with protein-rich foods such as eggs if you choose them occasionally.
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Smoothies and bottled juice
Caroline Susie highlights that ready-made smoothies and juices often lack fiber and contain a lot of sugar, which can lead to rapid energy crashes.
Better alternative to ready-made drinks
She recommends making your own smoothie with fruit, vegetables, protein such as yogurt or protein powder, and healthy fats.
Store-bought muffins
According to Caroline Susie, many store-bought muffins are made with refined flour and sugar and lack both protein and fiber, making them less filling.
Better alternative to muffins
She suggests homemade muffins made with whole grains, natural sweeteners such as banana, and the addition of nuts or seeds.
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Flavored yogurt
Caroline Susie explains that many flavored yogurts contain as much sugar as candy, which can cause fluctuations in blood sugar levels.
Better alternative to yogurt
She recommends plain Greek yogurt, to which you can add fruit, nuts, or a small amount of honey.
Can cause blood sugar fluctuations
According to Caroline Susie, foods high in sugar and low in fiber can lead to rapid spikes and drops in blood sugar, which can make you feel tired and irritable.
Can increase hunger
Caroline Susie emphasizes that a lack of protein and healthy fats can make you feel hungry more quickly and increase the risk of overeating later.
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Can affect the rest of the day
She also explains that a sugary breakfast can set the tone for the rest of the day and increase cravings for more sweet and processed foods.
The importance of a balanced breakfast
Kristen Smith emphasizes that a good breakfast should be balanced and rich in protein and fiber to keep you full for longer.
Sources: Real Simple.
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