8 bad breakfast options to avoid and start your day on a healthy note

Breakfast is often hailed as the healthiest meal of the day. After all, it is a source of energy, improves your mood and helps with post-workout recovery. However, the ideal breakfast remains elusive. Still, you can avoid some bad breakfast foods for a healthier start to your day.

Breakfast is one of the most important meals of the day. It should be packed with essential vitamins and minerals, which can help boost your energy levels and keep you alert throughout the day. So make sure you are not making any breakfast mistakes, says dietitian Komal Malik.

8 bad breakfast foods to avoid

Here are some unhealthy foods you could consider avoiding or at least have in moderation.

1. Sugary cereals

Starting the day with a bowl of sugary cereals may provide a quick energy boost, but the crash that follows is inevitable. Choose whole-grain, low-sugar cereals to maintain steady energy levels and avoid unnecessary sugar spikes.

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2. Flavoured yoghurt cups

Flavoured yoghurt cups often pack hidden sugars and artificial additives. Choose plain Greek yogurt instead and add fresh fruits or a drizzle of honey for sweetness. This way, you control the sugar content while still enjoying a tasty breakfast.

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3. White bread and bagels

White bread and bagels are made from refined flour, which lacks the fiber and nutrients found in whole grains. Go for whole-grain bread or bagels to provide your body with sustained energy and essential nutrients

4. Sandwiches

While tempting, sandwiches contribute to excess saturated fats and empty calories. You should rather go for whole-grain bread and lean proteins such as egg whites, and add veggies for a nutritious and filling breakfast sandwich without the guilt.

5. Pancakes and syrup

Traditional pancakes and syrup can be a sugary trap. Instead, choose whole-grain or almond flour pancakes and top them with fresh berries or a modest amount of pure maple syrup. This change adds nutrients and reduces refined sugar intake.

6. Processed breakfast meats

Bacon and sausage or packaged baked beans might be breakfast staples, but their high sodium and saturated fat content can be detrimental. Choose for leaner protein sources or plant-based alternatives to keep your breakfast balanced and heart-healthy.

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7. Muffins and pastries

While convenient, store-bought muffins and pastries are often high in refined sugars and unhealthy fats. Bake your own using whole-grain flour, and incorporate fruits or nuts for added nutrition. This way, you can savour a delicious treat without compromising your health.

8. Fruit juices

Commercial fruit juices may seem like a healthy choice, but they often lack fiber and contain added sugars. Choose whole fruits or make your own fresh juice to ensure you’re getting the full spectrum of nutrients without artificial additives.

For a healthy breakfast, it is always advisable to eat home-cooked foods with no added sugar or fat. You can enjoy omelets, oats, chilla, chia seed pudding, poha, upma, etc.