Cereal
Siong Heng Chan/Getty Images Sure, it's convenient. But the majority of cereals are high in added sugar and low in good-for-you stuff like fiber and protein. As a result, there's a high chance your stomach will start rumbling again mid-morning, making those mediocre doughnuts in the break room look more appealing than ever.
Instead, trade the O's or flakes for overnight oats. They're just as easy, and they'll keep you satisfied all morning. And if you really want cereal? Pick a clean option with at least 5g fiber and less than 10g sugar per serving, and follow these tips to make your bowl more filling.
Store-bought breakfast sandwiches
LauriPatterson/Getty Images An egg and cheese sandwich can be a clean, filling option for breakfast—if you make it yourself. Many of those boxed frozen ones are packed with sodium, preservatives, and unhealthy fats. (Add healthy fats to your diet instead with these recommendations from nutritionists.) And the greasy breakfast sandwiches from the corner deli or café aren't usually much better. They're usually big enough to feed two people, and are overloaded with cheese and processed meats like sausage or bacon. Try a simple veggie scramble on a slice of whole-wheat toast or a whole-wheat tortilla instead.
Green juice
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Flavored nonfat yogurt
Axel Bueckert/EyeEm/Getty Images Wait, but isn't yogurt good for you? Sorry people, not all fermented dairy foods are created equal. Flavored varieties can pack just as much sugar as that Danish or cinnamon roll you thought you were being smart by avoiding. Plus, skipping the fat might actually put you at risk for gaining weight, research suggests. Go for plain low-fat or full-fat yogurt instead—experts agree that both can be part of a healthy diet. And sweeten it yourself with honey, maple syrup, or fruit.
Pre-mixed oatmeal
yodaswaj/Getty Images Those store-bought packets sure make mornings easy. (Just add water and microwave!) But they're basically boxed cereal in disguise: Pre-mixed and flavored oatmeals are usually loaded with sugar. What's more, they're usually made with instant oats, which are highly processed and lower in fiber than rolled or steel cut oats. If there's no time for a bowl of regular oatmeal, make a batch of homemade instant oatmeal packets instead. They're just as quick, but they're higher in fiber. Plus, you get to control the sugar content.
MORE: 5 Things That Happened When I Ate Oatmeal Every Morning For A Month
Toast with buttery spread
LauriPatterson/Getty Images Even if you choose whole wheat, a slice of bread with fake butter is far from an ideal breakfast. For starters, most buttery spreads and margarines contain trans fats, a dangerous, synthetic fat that can raise bad cholesterol, lower good cholesterol, and up your risk for heart disease and diabetes. Plus, there's no protein, fruit, or veggies here. If you love toast with breakfast, have a slice of whole grain toast with a little bit of real butter, and enjoy it as a side to something more substantial, like a vegetable omelet.
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Coffee
David Hartwell/Getty Images In case you haven't heard, coffee is really, really good for you. But a plain cuppa joe isn't a substitute for a meal, folks. The caffeine in coffee might dull your appetite temporarily, but chances are, you'll find yourself scrounging through the snack drawer by mid-morning. Instead of sipping solo, enjoy your coffee with a meal. Not hungry when you wake up? Fine—have your coffee first. Then pack a light meal or snack to eat later in the morning, like fruit and cheese, or half a nut butter sandwich. You'll be glad you did.
Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. She’s also the co-author of Prevention’s Eat Clean, Stay Lean: The Diet and Prevention’s Mediterranean Kitchen. Visit her at marygracetaylor.com.
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