With TV commercials and media all over the place selling us different products, it’s easy to fall victim to thinking the breakfast you might be consuming is a good choice; however, most of the time it is not. The safest way to choose a breakfast food is to look for something in it’s most natural form, less processed, low sugar, high in fiber and protein, and minimal artificial ingredients. Have you ever looked at the nutrition information of the foods your are consuming? Sometimes just because it is low calorie, doesn’t mean it is always the best choice. Check out the list below of 5 foods that you should avoid eating first thing in the morning if you want to feel full, improve your health, and avoid a mid-morning crash.

1. Juice aka Sugar Water

Most store bought varieties of fruit juice are loaded with sugar, instead try having a glass of water and a real piece of fruit instead. Eating a piece of fruit as apposed to drinking it, will give you all the vitamins and minerals as well as fiber which will keep you feeling full all morning.

2. Coffee is OK, but Watch out for Add-ons

Coffee itself is ok to get a little boost in the morning, but if you are relying on more than 1 or 2 cups per morning to get you going then you are probably sleep deprived and should focus on getting some more zzzz’s. That morning cup of coffee can easily be turned into a calorie bomb by adding sugar, flavored syrups, whipped cream, and/or half and half, which means having more than one each day can cause those calories to add up really fast.

3. Watch out for Commercial Granola and Protein Bars

Many marketing strategies of these commercial bars make it seem like they are a great choice for a breakfast on-the-go; however, most of these bars are very high in calories and normally the equivalent of eating a cookie or chocolate bar for breakfast. The majority of these bars are loaded with sugar and artificial ingredients that are not the best way to start your day. Opting for real food like all natural peanut butter on a piece of whole grain toast are a better option to avoid an unnecessary spike in blood sugar.

4. Sugary Cereals and Pre-Flavored Oatmeal

Most cereals and store bought oatmeal packages, even though claiming to be “high in fiber” and “great source of whole grains” are actually loaded with sugar and not the best way to start your day. Taking in all of this sugar in the morning will cause a spike in blood sugar followed by a mid-morning energy crash. Stick to pure oatmeal and flavor it yourself with cinnamon, fresh fruit, or all-natural nut butters or cereals with higher protein and fiber. Check nutrition labels and look for a short ingredient list as well as less than 5-6g of sugar per serving.

5. Toaster Pastries, Doughnuts, Muffins, and Bagels

All of these options are loaded with sugar which will cause an unnecessary spike in blood sugar first thing in the morning causing you to be hungry sooner increasing your chances of high blood sugar leading to the possibility of obesity and diabetes.

For more information and tips on what you should be eating for breakfast feel free to email me at Michelle@CORE-Condition.com or join our email list (check the side bar to the right) to receive regular healthy recipes and fitness tips!