Breakfast is considered by many to be the most important meal of the day, as it allows us to fuel our bodies after a 6-10-hour period of sleep and keeps us going until lunch. However, some foods are better than others when it comes to having a morning munch, so if you want to get your day off to the best start, here are 12 foods you should avoid first thing.
Buttered Toast
Don’t shoot the messenger! Sadly, everyone’s favorite simple brekkie-on-the-go isn’t the most nutrient-dense option to chow down on in the morning.
According to research, we should include around 25-30 grams of protein in our first meal of the day, and although butter contains some protein (and a lot of saturated fats), it’s not enough to keep our bellies happy until lunchtime, as the average smear of butter contains a measly 0.9 grams. Toast can be great as a protein vehicle with your breakfast, but make sure you opt for fiber-rich granary or multi-grain bread and a healthy protein option, such as scrambled eggs.
Cereal
Many of us love nothing more than a bowl of our favorite cereals to start (or end) the day - if nothing else but to remind us of Saturday mornings spent watching cartoons as a kid. Unfortunately, as brekkie options go, cereal is not the best. Far from it, actually. Most heavily processed cereals are high in refined carbs, low in protein, and are packed with sugar.
Loading up on sugary foods every day may put you at risk for various health issues, so instead, consider a more natural option, such as freshly-made oatmeal or homemade granola with minimal added sugar.
Bacon
Nothing will pull us out of bed quicker than the waft of sizzling bacon and a big pot of fresh coffee, but sadly bacon isn’t something that should be a part of our everyday diet. 68% of the calories that come from bacon stem from the high levels of saturated fats, which has been linked to an increased risk for various health issues.
Bacon, like many other delicious foods, should be treated with the “everything in moderation” approach, and you might be better off having it once per week instead of every day.
Pancakes & Waffles
Sorry to be the bearer of bad news, but these classic American breakfast options are a big no-no - at least on a regular basis. And the same goes for muffins! Yes, they are tasty and ideal comfort food on a cold, rainy day, but they won’t fuel your body the way it needs - especially when you top them off with bacon or lashings of butter or syrup.
Much like cereals, pancakes and waffles are largely made up of refined carbs, sugar, and little else - even if you make them from scratch. Consider a healthier option of wholegrain or banana-based pancakes topped with fruit and Greek yoghurt.
Store-Bought Fruit Juice
One of the biggest misconceptions of the breakfast world is that a big ‘ol glass of orange juice is a healthy option. Sure, store-bought orange juice has some nutrients, including vitamin C, but it can also include added sugar and other additives, which over time, can lead to weight gain, obesity, and tooth decay.
If you can’t resist a glass of the good stuff in the morning, ditch the pre-made bottled juice (especially the kind with added sugar!), invest in a juicer, and squeeze a couple of fresh oranges in the morning. Or, even better, make fruit and/or vegetable smoothies - this way you get all the good stuff from the fruit, with the delicious sweet taste as a bonus.
Pre-Made Smoothies
Speaking of smoothies... Store-bought smoothies may seem like a healthy way to start the day, but on the contrary, they’re often a sugar-filled calorie explosion. These drinks are designed to sit on a fridge shelf for up to several weeks without going bad, so manufacturers load them up with preservatives and powdered products, as opposed to fresh ingredients.
A homemade smoothie is a better option, and to make sure it also gives you the protein you need, consider adding Greek yoghurt or having it with a side of scrambled eggs.
Just A Coffee
Many of us rely on a good cup of Joe to get the cogs turning in the morning, but coffee alone is not enough to provide our body with the nutrients it needs after 6-9 hours of not eating.
Not only is it lacking in the protein, vitamins, and minerals required to sustain the human body, but caffeinated coffee can increase stress, anxiety, and heart rate, and cause tummy upsets.
Fast Food
Running late? Need to grab a quick brekkie? Is the nearest fast food chain becoming very appealing? Hey, we’ve all been there.
However, making that sausage and egg McMuffin a regular part of your breakfast is bad news. Not only is fast food ultra processed, meaning it is lacking in vital nutrients and is harder for our digestive systems to break down, but it is also high in calories and fat.
Loaded Coffee-Chain Coffees
Many of us love to pop into our favorite coffee house to start our day with a sugary, caffeinated treat, but as a breakfast option, this is a terrible choice. Not only is takeaway coffee super expensive, but these beverages can contain a whopping 70 grams of sugar a go - and that’s not including the cream, syrups, and other extras we may be tempted to get.
Instead, save these drinks as an occasional treat - your body (and wallet!) will thank you.
A Full English
Over-indulged on a few glasses of wine the night before? Sometimes the only remedy we think we need is a big plate of greasy fried food. Although it is a protein-high option, a Full English is also loaded with calories and saturated fats, which is bad news for our hearts (and waistlines).
Instead, you can opt for a homemade version using olive oil, scrambled eggs instead of fried, grilled bacon instead of fried, and a few slices of avocado. Oh, and keep sugar-laden ketchup and sauces away from your plate!
Pre-Made Porridges
Yes, porridge made with bare oats and healthy ingredients can definitely be a good breakfast. Oats, after all, contain a good helping of protein and unrefined carbs, as well as lots of vitamin B.
However, these supermarket-made pre-flavoured options are not healthy. In fact, anything that comes pre-made or in a pre-prepped bag is usually heavily processed and brimming with salt and sugar.
Cereal Bars
Yes, they may look healthy and may contain body-friendly ingredients, such as dried fruit and nuts, but cereal bars are high in sugar and low in protein.
While they may qualify as a healthier breakfast option over, say, a bar of chocolate, they’re not the slices of healthy heaven they’d like us to believe!
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