By Lizzie Streit, MS, RDN, LD 

Breakfast is the first opportunity to enjoy a healthy meal and start your day on a good note. Eating a balanced breakfast can also reduce cravings, keep blood sugars in check, and set the stage for continued healthy eating throughout the day. 

On the other hand, some common habits can decrease the nutritional value of your breakfast and negatively impact your energy levels and healthy eating goals. 

Read on to learn the breakfast habits that you should try to avoid. 

1 – Skipping water. 

Most people wake up dehydrated, especially after a poor night’s sleep. Still, you may not think to reach for water first thing in the morning and instead go straight to coffee. This can worsen your dehydration and may even lead to overeating at breakfast. If you struggle with drinking water in the morning, keep a bottle with one to two cups of water by your bedside so that it’s available as soon as you get up.  

2 – Adding too much sugar or fix-ins to coffee or tea. 

A morning cup of Joe provides a burst of energy and maybe even some health benefits at the same time. But there’s a big difference between a cup of coffee or tea that’s served plain or with minimal additions and caffeinated beverages that are loaded with sugar, flavorings, and creamers. Sugary coffee drinks, in particular, can lead to quick spikes in blood sugar followed by a mid-morning energy crash and sugar cravings. Not to mention, they’re usually high in calories and provide very few nutrients. 

3 – Choosing sweetened yogurt, oatmeal, or cereal. 

Breakfast foods like yogurt, oatmeal, and fiber cereals may seem healthy, but they can be high in added sugars. Similar to sugary drinks, these types of foods can mess with energy levels and lead to a blood sugar rollercoaster. Be sure to read the ingredients list and food labels of your breakfast choices to see if they are high in added sugar. Instead of choosing the sweetened versions, opt for plain yogurt or oatmeal and add fruit for something naturally sweet. 

4 – Not being mindful of portion sizes. 

Some of America’s most beloved breakfasts, like bacon and eggs, pancakes, and biscuits and gravy, are served in very large portions. Most dishes are also served with toast and juice, and even bagels and muffins can be super-sized. While it’s not necessary to completely cut out the breakfast foods you enjoy, paying attention to portion size can help you stick to your healthy eating goals and start your day on a good foot. Instead of ordering an entrée that’s too big, opt for a la carte items like eggs and a side of fruit. If you order an omelet that comes with hash browns, skip the toast and ask for water instead of juice. 

Note from Healthy For Life Meals: Struggling with these breakfast mistakes? Let us make breakfast for you! Check out our menus today, and get started with fresh, delicious, nutritionally complete meals next week.