If you feel hungry shortly after eating breakfast, you may not be making the best choices when it comes to the first meal of the day.
Tired, moody, dizzy, or hungry are some symptoms of a poor-quality breakfast. What can seem like a good meal can lead to a bad start to your day, followed by making poor choices for the rest of your meals. Eating a healthy and complete breakfast is crucial to setting the right intentions for the day: exercising, studying, focusing, an important meeting, or having a better mood for your loved ones.
Sugary Cereals
Highly refined cereals are high in sugar and low in protein. Having sugary cereals for breakfast will lead to a sugar spike and a feeling of hunger not long after eating. Eating junk food makes you crave more junk food, making it difficult fo you to choose healthy options during the rest of your day. You can have whole-grain cereals with added protein such as greek yogurt, nuts, or seeds instead.
Pancakes or Waffles
Pancakes or Waffles made with refined flour, sugar, and served with even more sugar (maple syrup) and saturated fats (butter) are a no-no. You can make your own healthier waffles and pancakes with whole-wheat flour, almond flour, or even chickpea flour, and serve them with fresh fruits, yogurt, or nuts.
Fruit Juice
Let's draw a line between fruit juice and homemade smoothies or shakes. You can totally enjoy a healthy smoothie for breakfast, which includes fruit, vegetables, and protein, but fruit juice is something different. When fruits are juiced, all the fiber is gone, leaving just the sugar. Instead, enjoy a protein-rich smoothie or a whole piece of fruit.
Muffins and Pastries
Pastries like croissants, muffins, and danishes are typically high in refined flour, sugar, and unhealthy fats, which include them in our list of bad choices for breakfast. Opt for whole grain muffins or make your own healthier versions using whole wheat flour and natural sweeteners like applesauce or mashed bananas.
Processed Meats
Avoid starting your day with processed meats such as sausages or bacon. These are packed with saturated fats and preservatives. If you want a protein-rich breakfast that is good for you, try eggs, greek yogurt, or plant-based proteins such as scrambled tofu.
Sugary Coffee
How much sugar do you add to your morning coffee? This is something that you can easily change by adding half the amount or simply skipping the sugar for your morning coffee. Your tastebuds will adapt after 3-4 days, and you won't need sugar in your coffee never again. I tried it, and I haven't had sugar in my coffee for the past 8 years.
Fast Food
Most fast-food chains offer a breakfast menu, and this should be avoided at all costs. These menus are filled with saturated fats, sodium, preservatives, and sugar. Even if they taste good, they'll make you feel bad, moody, tired, and hungry, and you'll crave more junk food after eating.
White Bread
You can have your Peanut Butter toast with whole-grain bread or multi cereal bread. Cheap white bread contains no fiber and a high amount of sugar and refined flour, which will lead to a sugar spike, and feeling hungry not long after eating.
High-sugar Spreads
Avoid spreads like Nutella or flavored cream cheese, which are high in sugar and unhealthy fats. Instead, choose natural nut butter or avocado spread for a healthier option.
Breakfast Bars and Granola Bars
Breakfast bars, even if shown as a healthy option, are highly processed and contain added sugars and artificial ingredients. Instead, make your own energy bars using oats, nuts, seeds, and dried fruits.
Sweetened Yogurt
Flavored yogurts often contain high amounts of added sugars. Instead, choose plain Greek yogurt and add your own toppings like berries, nuts, and a drizzle of honey for sweetness.
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