What foods should we avoid for breakfast? Breakfast is a very important meal – it can either make or break your day. It’s not the same whether we choose fruits and vegetables or refined sugars for breakfast.
For breakfast, we should avoid foods such as:
- Pastries and dishes from white, refined flour that have added sugar
- Refined muesli containing added sugar
- Fruit and sweetened yogurts
- Toast
Our daily lives often have a dynamic pace, so it dictates our eating habits. Breakfast is a very important meal – it can either make or break your day.
It activates the metabolism, gives us energy, and allows us to start the day much easier and focused. But often, in a hurry or because of eating breakfast outside, we opt for some not-so-healthy options.
In addition, we will single out exactly those dishes that we should try to include as little as possible in our breakfast.
What does a good and healthy breakfast mean and why is it important?
Breakfast is a very important meal – it can either make or break your day. It “awakens” our metabolism and digestion and restores blood sugar levels.
It all gives us the energy to start our day. In addition, it improves alertness and concentration and provides a range of nutrients needed by the body.
Breakfast has been the subject of numerous studies and it has established certain benefits from its practice. Breakfast is a very important meal – it can either make or break your day.
Healthy breakfast options can be:
- Whole grains (wholemeal pastries or oatmeal)
- Protein foods (eggs, nuts, legumes, etc.)
- Low-fat dairy products – milk, yogurt, Greek yogurt, kefir, cheese, cottage cheese, etc.
- Fruits and vegetables – can be used fresh or frozen, like whole fruits, squeezed, mashed, etc.
What foods should we avoid for breakfast?
1. Refined muesli containing added sugar should be avoided for breakfast
Although this muesli is a typical breakfast option, they are often quite processed, contain large amounts of added sugar, and smaller amounts of fiber and protein.
They do not give a long feeling of satiety and quickly raise blood sugar.
Such muesli is an acceptable option if used really less often when we do not have a better option.
But a healthier option for them would be oats or other muesli that are less refined.
Be careful not to use instant oats, or so-called instant oatmeal, as it contains a lot of added sugar.
2. Toast
Toast, often combined with butter, is a popular and quick breakfast option. But this type of breakfast is often quite high in calories – especially when other foods are added to it.
Toast does not give a long feeling of satiety, and if combined with jam, it can sharply raise blood sugar.
In addition, people tend to consume larger amounts of bread through toast, which would not be the case if the bread was fresh.
If you want to prepare a healthier version of toast, use wholemeal bread in moderation and combine it with fresh vegetables, olives, yogurt, cottage cheese, and the like.
read more: 10 Healthy Breakfast Ideas Easy and Delicious
3. Pastries and dishes made of white, refined flour with added sugar are a bad option for breakfast
Muffins, waffles, and pancakes can often be included in breakfast options, but if they are made from white flour and have added sugar, they are actually a caloric and unhealthy option.
If you do not want to exclude such options, try to prepare your own muffins or pancakes from whole grain – wholemeal flour, or oatmeal.
Add some dried fruit, nuts, and some type of seeds.
This option is far more nourishing than the buyers or those prepared with white flour and sugar.
4. Fruit and sweetened yogurts
Yogurt is a great source of protein and probiotics.
Probiotics are the so-called “good bacteria” that are healthy and beneficial to our digestion.
But commercial fruit yogurts found in markets often contain large amounts of added sugar, and in fact, the fruit content is quite small.
To compensate for the calories due to the added sugar, they often have very little fat, which will make them less saturated.
Make your own fruit yogurt by mixing Greek yogurt or thicker bottle yogurt with a little oatmeal and dried fruit.
5. High-fat savory pastries are a bad option for breakfast
We often associate breakfast with the bakeries and the various pastries that they offer.
But puff pastry (burek, muffins, pies, etc.) contains a lot of fat and is high in calories.
In addition, the white flour used in their use is less healthy than the integral option.
These pastries provide a lot of calories and do not offer much nutrition.
They are relatively satisfying, but after a few hours, we may feel hungry again.
It is always better to replace such options with whole grains, less fatty pastries that are a better source of nutrients, fiber, and protein.
read more: Breakfast for Fitness for a healthy life
6. Avoid processed meat products for breakfast
Almost all meat dishes used in the preparation of breakfast are already processed – bacon, ham, etc.
They are rich in salt and can easily raise blood pressure in people with this problem.
They contain a number of additives, including nitrates, which increase the risk of certain cancers.
If you want a healthier variant, try prepared chicken or turkey meat, which can be chopped and used in the preparation of a sandwich, salad, or similar.
Conclusion
Breakfast is a very important meal – it can either make or break your day.
That is why it is extremely important that we have our first meal in the morning.
Breakfast should consist of whole grains, protein foods, low-fat dairy products, fruits, and vegetables.
Breakfast is a very important meal – it can either make or break your day.
Finally, breakfast is the most important meal that we should not neglect and underestimate, the more you eat healthy food you will be healthier and happier.
