Breakfast is the most important meal of the day because it’s the first meal of the day. It gives you the fuel you need to start your day properly, so never skip breakfast. When you eat your cereal or toast in the morning you’re literally breaking your overnight fast so make sure you eat within two hours of waking up and eat something healthy that provides no more than 35% of your guideline daily allowance of calories. Depending on what you eat, breakfast can be a good source of protein, fiber, and vitamins, but if you eat the wrong breakfast, you’ll be doing yourself more harm than good.

Frozen Waffles or Pancakes

Frozen waffles and pancakes contain simple carbs which won’t keep you full all morning. You won’t normally find whole grain among the ingredients list and there won’t be much fiber. Make sure you read the nutrition label before you buy something that looks great but might not be that good for you. Check the sugar content too. There won’t be much good stuff in food like this but they’ll be plenty of sugar to make them taste nice.

Breakfast Bars

Breakfast bars are tasty and convenient but don’t make the mistake of thinking they’re a good replacement for a conventional breakfast, even if the bar carries the brand of a cereal you normally eat. They pack them normally with sugar and have no protein or fiber. Cereal bars tend to contain both simple carbs like glucose and lactose as well as complex carbs that are typically found in the grains and cereals that are mashed together in the bar. Simple carbs are broken down quickly so if the bar contains more simple than complex carbs, your stomach will soon want more food.


Toast is a staple for most people but burned bread isn’t that good for you. They don’t contain any protein so you’ll be hungry very soon after eating so you’ll be more likely to snack between breakfast and lunch. Eating toast as a side with an omelet is fine but if you do that be careful what you spread on your toast. Jam on toast is a bad idea as you’ll be eating 155 calories on average but a typical slice of bread with butter is 210 calories so use margarine instead.


A bagel with butter or cream cheese for breakfast is a luxury. Don’t make it your regular breakfast meal. Each bagel has the same calorie count as four slices of white bread. And there’s no protein in a bagel. You could choose a whole-wheat bagel or you could eat half a bagel, but bagels, in general, are bad for you at breakfast. If you really want one, top with mashed avocado and peanut butter for a breakfast packed with protein and healthy fat.

Pre-mixed Oatmeal

Pre-mixed oatmeal packets are convenient and tasty but they’re not a healthy breakfast. They typically contain a lot of sugar, which is why they taste great, but they’re also low in fiber. You should take the time and make your own oatmeal using rolled oats. That way you can limit the amount of sugar. If you don’t have the time and you need to buy instant oats, avoid oats with syrup as they contain the most sugar per packet.

All images by Pixabay


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One Response Comment

  • Alex | BigBlueWaves Wellness  November 30, 2018 at 10:37 am

    Thanks a lot for sharing, Lucas!

    The article warns about some really poor breakfast choices.

    I couldn’t help but notice one questionable suggestion, though. Eating margarine instead of butter is not the healthiest choice.

    Margarine is made of hydrogenated, refined plant fats (trans fats) and it certainly isn’t a healthy food.

    Thanks again and keep it up!


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