Foods to Avoid for Morning Meals, Claim Experts in Nutrition and Dietetics
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Hey there! Let's thread lightly on the breakfast choices that may not exactly do wonders for your health (or wallet) – we're talking about breakfasts that are loaded with sugars.
Now, don't get us wrong! Dietitians aren't into food bans. As Kristen Smith, MS, RD, LD, wisely puts it, "I never say never when it comes to food choices." But, if you're feasting on these sugar-laden treats daily, it's time to consider some dietitian-approved alternatives that are packed with nutrients and still taste wonderful.
Let's take a look at some popular breakfast items that might need a swap – and their dietitian-approved alternatives!
Breakfast No-Nos: The Sweetened Yogurt
Many people regard yogurt as a healthy choice, especially because it's a probiotic-rich food. But remember, all yogurts aren't created equal!
Caroline Susie, RD/LD, points out that those pre-flavored yogurts lined up in the supermarket aisles are quite the sugary bombs. "Many flavored yogurts are packed with added sugars, sometimes as much as a candy bar!" She adds, "This can lead to blood sugar spikes and crashes, leaving you hungry soon after."
So, what's the right choice? Go with protein-packed plain Greek yogurt. You can liven it up with fresh fruits, nuts, or a little drizzle of honey for a delightful sweetness. Boom! Balance achieved.
The Pre-Packaged Muffins: More Dessert Than Breakfast!
Muffins sound healthy, don't they? Especially those with fruit like blueberries or bananas. But, if you're buying them from the store, you might be in for unexpected calories.
Susie warns us that most store-bought muffins are loaded with refined flour and sugar, making them more like treats than a health-conscious breakfast. "They lack protein and fiber, leading to hunger soon after eating."
A simple solution? Go homemade! Bake your muffins using whole grains, naturally sweet ingredients like mashed bananas, and protein sources like nuts or seeds. Enjoy your baked goodies, guilt-free!
The 'On-the-Go' Smoothies and Fruit Juices: Quick Energy, but at a Cost
Smoothies and juices have become popular grab-and-go breakfast options in our busy lives. However, they might not be the best picks due to one critical factor – fiber.
"Many pre-made smoothies and juices contain little fiber and are high in sugar, leading to quick energy crashes," Susie explains. "Even if they're made from fruit, drinking juice without fiber doesn't provide the same benefits as whole fruit."
Opt for building your own smoothies instead! It's almost as quick and effortless as that pre-packed stuff! Pile whole fruit, greens, protein (like Greek yogurt or protein powders), and nutritious fats (such as nut butters or flaxseeds) into a blender, and take a zesty, wholesome breakfast on the go!
Donuts and Sweet Baked Treats: Blowing Your Daily Sugar Intake
Donuts and other sweet baked goodies are easy to avoid as not-so-healthy breakfast options.
"Sugar-sweetened breakfast options such as doughnuts typically lack protein and fiber, which are important to help keep you full for hours to come," says Kristen Smith. Translation: You'll be craving seconds sooner than you think!
If you can't resist those sugary temptations every once in a while, pair your doughnut with a protein-rich food like eggs or chicken sausage. Much better, right?
Store-Bought Granola and Granola Bars: Sugar Overload
Surprisingly, granola made it on the list of choices to reconsider. While it generally contains wholesome foods like whole grains, nuts, and seeds, you'll need to be vigilant when choosing a brand, as many have high levels of added sugar and unhealthy fats – almost like eating a candy bar!
Swap out those store-bought options for homemade granola or choose a brand with minimal added sugar. Better yet, satisfy your hunger with oatmeal topped with nuts and berries for a high-fiber and -protein breakfast!
Processed Meats Like Bacon: Time for a Break!
Yes, bacon might seem like a fast protein fix for breakfast. But, the high levels of salt and fat could contribute to heart disease and inflammation.
Susie advises opting for lean proteins like eggs or turkey sausage with a side of veggies for a healthier morning meal. Sounds yummy, doesn't it? Happy, healthy, and balanced breakfasts it is!
- Instead of sugar-laden breakfast options, consider getting some inspiration from 'realsimple' recipe collections, focusing on healthy meals that are both tasteful and nutritious.
- Avoid sugar bombs like pre-flavored yogurts and store-bought muffins, which can lead to quick energy crashes and lack essential nutrients. Instead, try making your own homemade versions using whole grains, fresh fruits, nuts, and seeds.
- To avoid high sugar intake, opt for making your smoothies and fruit juices at home. Customize them with whole fruit, greens, protein sources, and nutritious fats for a zesty, wholesome breakfast on the go.
- Be cautious with store-bought granola and granola bars as they often contain high levels of added sugar and unhealthy fats. Opt for homemade granola or choose a brand with minimal added sugar.
- While processed meats like bacon might be quick protein fixes, consider the long-term effects of high salt and fat content on heart health and inflammation. Instead, go for lean proteins like eggs or turkey sausage with a side of veggies for a balanced breakfast that fuels your day.
