Buttered toast
Plain toast with butter might seem completely harmless but the issue with this breakfast choice is that it lacks nutrients. Simple, refined carbohydrates such as toast can mess with your blood sugar levels, giving you a quick boost of energy but causing feelings of lethargy and grumpiness later in the morning. There’s also no protein, so you’ll likely feel hungry again shortly after eating.
Croissants
While a moist, flaky croissant might seem innocent enough, these treats are usually made with lots of butter. This means that they’re typically high in unhealthy saturated fats. Be extra wary of options that have fillings like cheese and sugary almonds – these only add to the fat and sugar content.
Hash browns
Potatoes aren’t usually considered unhealthy – they’re a vegetable, after all! However, cooking method counts. Fried potato-based foods, like hash browns, are high in saturated fats and offer little nutritional value. The high starch and carbohydrate content also means that eating these regularly could result in weight gain.
Sugary cereal
Sweet, colorful cereal splashed with milk might provide a quick and tasty breakfast, but many varieties are loaded with sugar while being low in fiber. This means that instead of a slow and steady release of energy throughout the day, you could end up experiencing a mid-morning sugar bomb crash. If you’re a cereal lover, don’t worry. There are plenty of high-fibre, low-sugar alternatives out there.
Instant oatmeal
There’s no denying that those convenient, pre-portioned oatmeal pots are a lifesaver when you’re in a hurry. However, it might surprise you that many brands include high amounts of refined sugar in their recipes for extra flavour. So, while oats alone aren’t unhealthy, the high sugar content in these commercial products will likely result in blood sugar spikes and cravings as your day progresses.
French toast
There’s no getting around the fact that French toast is delicious. However, it’s a terrible mistake to treat yourself to this breakfast food every day! Not only is it time consuming to make, but it’s also fried in fatty butter or oil and then typically topped with sugar. This combination is sure to contribute to weight gain and various other health issues over time.
Muffins and pastries
That blueberry muffin from your favourite café might seem like a healthy option, but don’t be fooled! While blueberries are nutritious, the excessive amount of sugar in muffins far outweighs any benefits from the fruit. Muffins and pastries are also generally high in saturated fats and lack protein, which means that they probably won’t satiate you until lunchtime.
Flavored takeout coffee
Creamy, flavored coffees are far more exciting than plain old black coffee, but they’re also terrible for your health! There’s often a shocking amount of sugar lurking in takeout coffee offerings, especially if you opt for a large cup size. Avoid fun-sounding beverages like frappes and frappuccinos which are laden in sweet syrups – the high won’t last for long.
Pancakes
Pancakes are arguably one of the simplest breakfast foods to throw together. Classic recipes, however, result in pancakes that are low in both fibre and protein. This means you may end up feeling hangry mid-morning. Unfortunately, adding toppings like sugar and syrup only makes matters worse.
Pre-packaged granola
Many people consider granola to be a health food, but commercial varieties are often packed with sweeteners like sugar and honey. In fact, did you know that the US government even labels granola as a dessert?! It’s therefore a good idea to enjoy this food in moderation rather than eating it daily for breakfast.
Bacon
Crispy bacon might smell and taste delicious but try to steer clear of this breakfast food if your goal is to eat healthily. Bacon is classed as a processed meat, meaning it is high in saturated fats and sodium. It can cause inflammation in the body if eaten regularly over time.
Just black coffee
A plain black coffee isn’t necessarily unhealthy (it’s just a couple of calories, after all), but it’s a bad idea to have this for your entire breakfast. While you might feel a much-needed jolt of energy at first, there are no additional nutrients to nourish your body until lunchtime.
Donuts
It’s no secret that donuts aren’t exactly healthy, but their sugar content isn’t the only thing you need to worry about. They’re also extremely high in saturated fats due to being deep fried in oil. Many options are topped with additional sweet ingredients like chocolate and sprinkles. Indulge in donuts as a treat rather than tucking into them every day!
Full fried breakfast
Any food that’s fried in oil ends up containing unhealthy saturated and trans fats. These are notoriously difficult to digest which can lead to an upset stomach! That’s why it’s a terrible idea to regularly consume a full fried breakfast of eggs, sausages, bacon, and so on. Previous research has even shown that people who regularly eat fried foods have higher inflammation in their bodies than those who don’t.
Flavored yogurt
Not all yogurt is created equal! If you want to eat this food for breakfast, avoid sugary, flavored varieties and opt for plain Greek yogurt instead. You should also proceed with caution around yogurts that are marketed as low fat – these are often full of added sugar to enhance flavor.
Fruit juice
You might think that drinking fruit juice is healthy since it contains fruit, but eating whole fruits is always going to be more nutritious. While fresh fruit juice does contain valuable vitamins and minerals, it crucially lacks fiber and is often high in sugar. Even drinking a fruity homemade smoothie is a healthier alternative since it's richer in fibre.
Cereal and granola bars
There’s nothing more convenient than grabbing a protein or cereal bar as you’re heading out the door - they’re portable and completely fuss-free. However, many commercial options are not as healthy as you might think. Look out for sugar and artificial sweeteners on ingredients labels, as these are often used to boost flavor.
Crackers
Plain crackers might seem like a convenient, inoffensive breakfast food, but some brands pack a concerning amount of sugar and sodium into their recipes. Not only that, but crackers offer up very few nutritional benefits. View this food as a treat rather than a basic staple when it comes to your first meal of the day.
Chocolate spreads and fruit jellies
While fruit jelly is made using fruit, all recipes contain a shocking amount of sugar to preserve and enhance texture. In fact, jellies are typically made up of around 60 percent sugar! Chocolate spreads are no better as they contain more sugar than nutrients. Try topping your toast with freshly chopped fruit for a healthier alternative.
Dried fruit
Dried fruits aren’t completely unhealthy, but you may not realize that they’re much higher in sugar than their fresh, whole counterparts. Eating too much can negatively affect women who have sensitive stomachs. Not only that, but the sticky texture of dried fruit can wreak havoc on your teeth!
Leftover pizza
Practically everything about pizza spells trouble when you eat it for breakfast! Firstly, pizza is low in fiber as it’s usually made with refined flour. Secondly, it’s normally loaded with salty toppings like processed meat and cheese which are high in fat and sodium. This is a terrible way to fuel your body for the day and can leave you feeling groggy.
Bottled smoothies
While homemade fruit smoothies are a smart breakfast choice, you might want to avoid drinking commercial, bottled smoothies every day. Some companies add excess fruit juice to their recipes to help prolong shelf life. It’s also worth keeping an eye on your portions to avoid consuming too much sugar in one go.
Flavored non-dairy milks
Non-dairy milk is an excellent alternative to cow’s milk if you’re vegan or lactose intolerant; however, try to avoid flavored and sweetened options. Vanilla almond milk and chocolate oat milk are both often packed with added sugars. Splashing them into your cereals and coffees daily quickly adds up, turning your breakfasts into sweet treats.
Pop Tarts
It’s all too easy to unwrap a Pop Tart and call it breakfast! However, these treats are extremely high in sugar and are made using processed Ingredients like artificial food dyes. You also won’t get any vitamins or minerals from eating them. Grab an apple or a banana instead – this is equally as quick and way more nutritious.
Cream cheese bagel
Like toast, bagels are typically made with refined flour, so eating them for breakfast could lead to erratic blood sugar spikes throughout the morning. Cream cheese is also not the smartest choice of topping since it’s high in fat and calories. If you must eat a bagel, try a protein-rich topping like scrambled eggs or peanut butter.
Vitamin gummies
You might be tempted to chew a couple of vitamin gummies in the morning and call breakfast done, but this won’t be enough to satisfy your stomach! Gummy supplements are also secretly loaded with sugar so that they taste palatable. It's a more sensible idea to try getting your nutrients through eating whole foods.
Honey
Honey is often considered a healthier alternative to table sugar, but that doesn’t mean you can eat as much as you want! Though it’s less likely to spike your blood sugar levels, honey still contains a high amount of sugar. Avoid drizzling it liberally over your daily breakfasts – it’s best eaten in moderation if you want to keep an eye on your health.
Energy drinks
Energy drinks are marketed to give you energy, but that doesn’t mean it's appropriate to drink them at breakfast time (or any other time of day)! In fact, these sugary, acidic products must be one of the unhealthiest beverages around. They raise your blood sugar levels, contribute to tooth decay, and mess with your hormones when consumed regularly. Switch to green tea for a healthier dose of energy instead.
Nut butters
Peanut butter is high in protein but it’s also rich in fat and calories. It should therefore be eaten in moderation if you’re conscious of weight gain. Some nut butters, like cashew butter, may also contain more sugar than you may realize – be wary of brands that use this tactic to enhance flavor and texture.
Cookies
Buttery, sugary cookies are a no-no when it comes to breakfast! These treats don’t offer any nutritional value. While you might feel full of energy after eating them, this won’t last long. You’ll feel tired and hungry by mid-morning. It doesn’t help that cookies are often laden with additional fatty fillings like chocolate chips.
Cow’s milk
All dairy products are typically high in fat, and cow’s milk is no exception. Whole milk is the worst culprit – adding this to your cereal every day or drinking one glass every morning quickly adds up. Consider switching to skimmed milk for a slightly healthier alternative.
Margarine
Many people fall for the myth that that margarine is better for you than butter. The truth is that margarine isn’t a health food, and it still needs to be eaten in moderation! This is because it’s also high in trans fats which can raise cholesterol and contribute to inflammation in the body.
Grapes
Though grapes are a fruit and contain several health benefits, they’re also naturally full of sugar! Eating too many at breakfast time could result in blood sugar spikes. Of course, grapes are still healthier than a plate of cookies, but you could make an even healthier swap to berries if you want to eat fruit. Raspberries and blueberries, for instance, are both much lower in sugar.
Coffee creamer
Coffee lovers, be cautious when it comes to using coffee creamers. Some options contain harmful hydrogenated oils and high-fructose corn syrup or other artificial sweeteners for additional flavor. Try limiting your intake to once a week instead of adding them to your breakfast every day.
Sausages
Eating sausages on occasion won’t do any major harm but just be mindful that this breakfast food is classed as processed meat. Eating salty, fatty processed meat on a regular basis has all sorts of long-term health implications, including increasing your risk of developing heart disease.
Takeout breakfast sandwich
Store-bought breakfast sandwiches are undoubtedly convenient, but your body will suffer for it! These meals are typically high in fat, sugar and salt, even if they appear to contain healthy ingredients like eggs. Many varieties also contain fluorescent orange cheeses and salty meats that are far from nutritious.
Canned fruit
Some canned fruits, like canned peaches, are great to have on hand in an emergency. However, you should steer clear of eating them for breakfast. Some brands are prone to loading their canned fruit products with sugary syrup. It’s healthier to opt for fresh or frozen fruit instead.
Imitation meat
If you’re a vegetarian or vegan, you might be tempted to load up on imitation meats like “facon bacon” which aim to resemble the real thing. While eating these on occasion isn’t dangerous, it’s worth noting that these foods are still highly processed and may be high in sodium. They're not suitable for everyday consumption.
Protein shake
Whey protein powder is a common go-to breakfast ingredient for gym-goers, but a lone protein shake isn’t going to cut it when it comes to breakfast. Instead, try adding a dash of protein powder to more substantial recipes, such as a homemade smoothie made with fruits and vegetables.
No breakfast at all
Skipping breakfast might seem like a no-brainer if you want to lose weight but, often, this tactic doesn’t work. Delaying food for too long after sleeping can lead to overeating at your next meal. This means that you’re more likely to load up on unhealthy, sugary foods at lunchtime. You might also find yourself eating more later at night which can interfere with digestion.