Breakfast might be the most important meal of the day, but if you're eating the wrong foods, you could be sabotaging your entire day. If you're consistently finding yourself tired mid-day, even after a morning cup of coffee (or three), hungry way before lunchtime (11 is an appropriate time to have lunch, right?), or eating way more than you normally do, it may be because you're choosing the wrong meal to start the day. Here's what you should avoid.
1. Pancakes
Pancakes usually contain empty, refined white carbs, and if you're topping them with syrup (not real maple syrup — we're talking standard syrup, made from corn syrup), you're going to create a major sugar crash for yourself. But you absolutely do not have to give up pancakes. Just top them with real, all-natural maple syrup, and try making your pancakes with Greek yogurt for extra protein.
2. Low-Fiber Cereal
While you probably know sugary cereal isn't the most nutritious choice, sugar content isn't the only thing you should be paying attention to. If you're eating a cereal that'slow in fiber and high in carbs, it won't keep you full and you'll be hungry way before lunchtime. Cue the snack attacks.
3. Light Yogurt
Light seems like a good choice, right? Not always. Many packaged light yogurts are low in calories but high in artificial sweeteners and chemicals, especially when you choose the flavored kinds. Instead, opt for plain, low-fat Greek yogurt. The protein will keep you feeling fuller longer, and it doesn't have any added sugar.
4. Store-Bought Smoothies
Ever thought about why you prefer smoothies to green juice? Because they're much sweeter — and that comes from sugar. Some can even contain ice cream or full-fat milk, so it's more like a milkshake than anything else. Instead, opt for eating your fruit raw, or if you have to have a smoothie, make one yourself at home using Greek yogurt for protein.
5. Bagels
If you're all about that bagel in the morning, consider the fact that most bagels are the equivalent of four (or more!) slices of white bread. Talk about carb overload. But you don't have to give them up entirely; just choose the whole-grain kind and top with avocado or peanut butter, which contains both protein and healthy fat to keep you full and energized.
6. Juice
OK, so you swapped that smoothie for juice and feel healthy AF — but hold up. Juice is a great way to sneak in extra greens, but it doesn't constitute a solid breakfast. If you don't get enough protein, you'll be hungry mid-morning. Juice is all carbs and sugar, so have your juice as a snack later on, or alongside some protein and healthy fat for breakfast.
7. Takeout Breakfast Sandwich
A breakfast sandwich from the drive-through might seem like a balanced option since it's got some protein in there, but they can often be greasy, fried, processed, and sandwiched between refined carbs that don't have any fiber, which means you'll be hungry way sooner than you should be.