15 Foods to Avoid Eating in the Morning

The first meal of the day, breakfast, is often regarded as the most crucial. This is because it provides the energy needed to recover from a night of fasting and sleeping. Choosing the right breakfast foods can improve energy levels, concentration, and productivity, setting a positive tone for the rest of the day.

However, eating the wrong foods in the morning might give a quick energy boost but leave you feeling drained and sluggish by midday. Poor morning food choices can also lead to unhealthy decisions throughout the day.

Some items on this list might surprise you, especially number 15 in our roundup of the 15 worst breakfast foods.

1. Sugary and very refined cereals

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Despite their colorful packaging and popularity among children, many breakfast cereals, including those marketed as "healthy," contain excessive sugar. While cereals can be nutritious when made from whole grains without added sugars, many brands add sugar to puffed rice, honey-coated nuts, and frosted cereals. Consuming too much sugar in the morning provides short-lived energy and leaves you hungry soon after. Always check nutrition labels and opt for whole-grain cereals high in fiber, avoiding added sugars. Even microwaveable porridges may contain sugary syrups, so choose plain oats, uncoated corn flakes, or traditional oatmeal.