8 Breakfast Foods Dietitians Want You to Stop Eating

Breakfast has long been considered the most important meal of the day thanks to its amazing health benefits. “Eating a well-balanced breakfast each morning is important to give your brain and body a healthy, healthy start,” says Destini Moody, RD, CSSD, LD.

But when it comes to breakfast, you can’t just eat whatever looks delicious and feel good all day long. Choosing food wisely and preparing a healthy, balanced morning meal is all you need to really get off to a good start. Thankfully, this is very easy to achieve. “A balanced breakfast doesn’t have to be complicated,” emphasizes Moody.

This balance generally means that your diet will be something like that of the Harvard School of Public Health. healthy meal plate. This visual basically shows half your plate filled with fruits and vegetables, a quarter filled with whole grains, and the last quarter filled with lean protein. “Alternatively, a balanced breakfast can be defined as one that is high in fiber, complex carbohydrates, high-quality protein, and at least one serving of fruit or vegetables,” Moody added.

That said, some classic breakfast staples don’t really fit into the balanced breakfast model given the ingredients they include (or don’t include). Learn about the foods you should never eat for breakfast. I hope this helps.

Foods you should never eat for breakfast

While a healthy, balanced diet doesn’t mean you should never eat anything, there are certain foods you may want to enjoy sparingly or limit on special occasions. This applies to the following breakfast foods:

bacon

Bacon is a national breakfast staple, but pork products are problematic for several reasons. “Avoid high-fat protein sources such as bacon, which contain inflammatory fats that can make you feel sluggish and affect your heart health if consumed consistently. Yes,” Moody said. However controversialevidence regarding dietary cholesterol and saturated fat in bacon indicates that these fats have the ability to: increases blood cholesterol levels or increases risk of heart disease. Elevated cholesterol levels over a long period of time can lead to atherosclerosis, the buildup of plaque in your veins and arteries. This atherosclerosis is a condition commonly associated with cardiovascular disease. Additionally, the World Health Organization (WHO) has deemed processed meats such as bacon to be: group 1 Carcinogenic foods first appeared nearly 10 years ago.

Alternatively, you can eat nitrate-free turkey or Canadian bacon, which is lower in fat and processed in a healthier way. You can also try minimally processed, plant-based alternatives like tempeh or tofu bacon.

French toast

French toast is definitely delicious, but eating it in the morning may not give you much energy. “Refined carbohydrates, like French toast, are harmful in the morning because they tend to be low in fiber. Low-fiber foods often lack other nutrients that slow digestion, which slows down your metabolism. faster, causing blood sugar levels to rise (and then fall) dramatically,” explains Moody. She goes on to point out that when blood sugar levels drop, there is often a rebound effect, where blood sugar levels are even lower than before, causing a lot of sluggishness.

These refined carbohydrates are found in the white bread typically used to make French toast and the sweet “maple syrup” it is topped with. Thankfully, French toast is very easy to improve its health benefits. This can be achieved by making French toast from scratch using whole wheat bread and a milk and egg mixture without refined sugar (try adding a little honey instead). Next, when it comes to toppings, include some fiber-rich fruits and chia seeds on your toast, and drizzle with real maple syrup with no added sugar.

processed orange juice

Even though a bright glass of OJ is a classic American breakfast staple, processed orange juice (and any fruit juice for that matter) isn’t the best choice. “The sugars in fruit juices are natural (unless something extra is added), but unlike the fruit from which they are made, they don’t contain fiber that slows down digestion,” says Moody. he says. Additionally, while some brands fortify their products with certain nutrients, some fruit juices may have lower amounts of micronutrients due to processing and length of time on the shelf.

“Instead of drinking orange juice, try just eating oranges,” suggests Moody. Another option is to make fresh-pressed juices at home and be sure to include (and consume) the fiber-rich pulp. Whichever option you choose, you’ll feel more nourished and satisfied.

flavored yogurt

Breakfast dishes such as yogurt, fruit, and granola, or smoothies made with yogurt, are often touted as healthy options. However, these recipes often encourage home cooks to use plain yogurt. That’s because flavored yogurt can contain surprisingly high amounts of pro-inflammatory sugar, and real fruit may contain minimal amounts.

The solution is simple. Just reach for some plain yogurt, add some fruit you’ve cut yourself, and a little honey for extra sweetness. This combination helps you reap the benefits of yogurt: the satiating macronutrients of protein, carbohydrates, and fat, as well as bone-beneficial calcium and phosphorus. “Eating a good amount of protein at breakfast will help you feel fuller, because protein slows down digestion and prevents blood sugar levels from dropping too low in the morning,” says Moody. Additionally, the fermentation process in making yogurt Converts some of the saturated fats Converts into heart-healthy unsaturated fats.

sweet cereal

Many of us may have fond memories of picking out our favorite fluorescent, sugary cereal before school, but if you want to set your mood for the next day, these options are perfect Not. This is because these cereals are low in fiber and very high in added refined sugars, making them a one-two punch. High-carbohydrate cereals also tend to be low in other satiating macronutrients and health-promoting micronutrients.

Fortunately, there’s a huge cereal market full of fiber- and protein-rich options made with minimally processed whole grains. These products may have added sugar, but try to choose one with less than 10 grams (g) per serving (less than 5 g is even better). Pair with your favorite milk or fruit for added fiber (and staying power). “According to research, In addition to providing fuel, the insulin secretion that occurs after eating fiber-rich carbohydrates releases the hormone serotonin, which protein cannot provide. “The release of serotonin has a calming effect, lifts your mood and lowers stress levels,” Moody added.

biscuits and gravy

As an important breakfast dish in the South, biscuits and gravy are certainly delicious. However, you’re more likely to end up crawling into bed than tackling the day’s tasks head-on. “Foods like pork sausage are often heavy on the stomach and leave you feeling sluggish,” says Moody. Although this classic dish contains a notable amount of protein, it also tends to be very high in saturated fat and dietary cholesterol, and very low in fiber.

You can make this dish healthier by choosing whole-wheat English muffins, using ground turkey or plant-based crumbles instead of pork sausage, and choosing plant-based milk for the gravy. Or try something more plant-based, like eggs Florentine or omega-3-rich salmon Benedict on a whole-wheat English muffin.

donut

These days, donuts are more fashionable than ever, with gourmet donut shops opening all over the country. While we can certainly appreciate the creativity and deliciousness of these dishes, they’re not really the best breakfast food. “You want to avoid refined carbohydrates found in traditional breakfast foods, such as donuts, because they make you feel hungry again shortly after eating, usually long before lunch. This can be an unpleasant and annoying sensation. “Not only that, but you’re also snacking more than you should, which can lead to weight gain,” Moody explains.

Instead, try making homemade whole grain muffins filled with your favorite fruits and nuts for a sweet treat rich in fiber and protein. Slices of whole wheat toast topped with nut butter and jam without added sugar are also delicious alternatives that satisfy your sweet tooth while providing similar nutrients.

butter toast

And a final breakfast that I enjoy more occasionally is buttered toast. Buttered white toast is quick, comforting, and convenient, but it’s low in fiber and protein, so it won’t keep you full for long. The fat content from butter alone is not enough to last long.