It has been drilled in us all our lives the importance of eating breakfast. Breakfast literally means to break your fast from your last meal, usually dinner from the day before. However, what you eat when breaking that fast is important. The first meal of the day should include protein, fibers, and minerals. Skipping breakfast can lead to obesity, heart disease, and osteoarthritis.

Cereals and pancakes are common quick and easy breakfast foods, the problem is they are both full of sugar. Cereals contain as much as 20 grams of sugar in one serving. The American Heart Association states women should only eat 20 grams of sugar in a day, and men 36 grams. The average American consumes about 77 grams of sugar daily which results in obesity. Get rid of your sugary cereal as soon as possible.

Who doesn’t love pancakes with syrup? Pancakes are simple carbohydrates, the worst type of carb you could eat. Pancakes and waffles are made with refined flour that can affect your blood sugar levels. Eating pancakes made with whole wheat flour is a better choice.

Thinking of switching to corn flakes? Corn flakes available in our markets today have been genetically modified and are full of added sugar. There is only 1 gram of fiber in a one ounce serving of corn flakes, the rest is sugar which elevates your blood sugar and leads to weight gain.

Eating a piece of toast on white bread or a breakfast sandwich with margarine is a disastrous combination. One slice of white bread has more than 15 grams of carbohydrates and 2 grams of protein. A better option is whole-grain bread with butter using the butter in moderation.

Before you stop by the local bakery for croissants, muffins, donuts, or other pastries know that they are full of sugar, which is why they taste so good. Be aware they are made with refined flour and vegetable oils that can increase inflammation and weight gain. As well a dangerous food additive, sulfur dioxide is added to donuts and muffins to preserve freshness.

Rushing out the door and grabbing a bottle of juice for breakfast? You may not know that most juices bought in stores are full of added sugar, artificial colors, and contain only a trace of real fruit. Get in the habit of reading labels as store bought juices have very little nutritional value. Use a juicer or mixer with a juice setting to make real orange juice from oranges.

Are bagels and scones a good option for breakfast? Not really, most bagels have a lot of carbs, small amounts of protein, and a lot of calories. They are also made from refined flour. Choosing whole grain varieties, like oats can promote good digestion and heart health.

Flavored yogurts like Yoplait Whips Yogurt Mousse, Dannon Fruit on the Bottom Peach, Stonyfield Organic Low Fat Smooth and Creamy Vanilla Yogurt are not good for your health. Flavored yogurts have tons of sugar and contain sodium that can make you feel bloated and gassy. For great protein and probiotics choose simple Greek yogurt. An option is to top it with granola or fresh fruit like blueberries, cranberries, or raisins.

Store bought smoothies and shakes are easy to pick up and go but not good health options. Most of them in your local grocery are filled with sugar and high in calories. Again, read the label to see what you are really paying for. Making your own smoothies and shakes at home prevent high sugar levels and additives found in the store-bought versions.

Heat and Eat wraps are better than white bread but that doesn’t make them healthy. They are made with refined flour, contain flavor enhancers, lots of sodium, additives, and processed meats. Processed meats like bacon, hot dogs, and cold cuts could lead to several types of cancers if consumed regularly.

Breakfast bars are very popular and there are multiple brands and varieties available. Very few focus on healthy ingredients, one of the best is Kashi’s honey almond flax chewy granola bar, but they are hard to find. Back to labels as most breakfast bars are full of sugar and unhealthy ingredients.

I stressed the need to read labels throughout this Blog because a lot of foods advertised as healthy are not! I hope this gives you some insight into healthy breakfast options, take care of your body and it will take care of you.

Until next time,

Peace, Love, and Blessings ❤️