A nutritious breakfast is the foundation of health and energy for the entire day. But some common morning foods should be consumed only occasionally, not daily.

1. A Bowl of Sugary Cereal

Most popular breakfast cereals are high in carbohydrates and sugar, but low in fiber. This causes a sharp spike in blood sugar, followed by a quick drop—and a craving for a snack a couple of hours later. To improve the nutritional value, add berries, a little ground flaxseed, or almonds to your cereal.

2. Frozen Waffles and Pancakes

Most ready-made frozen waffles and pancakes are high in simple carbohydrates, which don’t provide long-lasting satiety. They often contain neither whole grains nor fiber. Look for options made with whole-grain flour or with added flaxseed. 3. Granola Bars

Nutritionist Rania Batayneh, author of The One One One Diet, warns: “Many granola bars are loaded with sugar and almost no protein or fiber.” It’s better to choose bars that contain protein, healthy fats, and a little sugar—for example, KIND bars, which have less than 5 grams of sugar and at least 5 grams of protein.

4. Store-bought juices and smoothies

Store-bought smoothies often contain little real fruit and vegetables and are loaded with sugar or even corn syrup. This type of breakfast quickly spikes blood sugar levels without leaving you feeling full. It’s much healthier to make a smoothie at home, so you’ll know exactly what’s in it.

5. Small Serving of Yogurt

Yogurt itself isn’t sour, but it’s not enough for breakfast. According to Batayneh, many people eat too little in the morning and feel very hungry by mid-afternoon. Depending on your activity level, your morning meal should be 250–400 calories.

6. A glass of orange juice

Many people think that juice is a complete breakfast. However, it’s just sugar and carbs, with no protein or fat. Even green smoothies with kale don’t compensate for the lack of nutrients. It’s better to supplement juice with whole grains and a source of protein.

7. Just a cup of coffee

If coffee is your only morning drink, you’re mistaken. Especially if it’s loaded with syrups, cream, and sugar. These add calories but don’t provide the body with essential protein and fiber.

8. Toast with butter

Quick and easy, but not filling: one slice of bread with butter will keep you full for up to an hour. It doesn’t contain protein, so it’s best to complement this breakfast with an omelet or replace the butter with nut butter.

9. Ready-to-eat oatmeal

Many instant oatmeal varieties contain as much sugar as sugary cereals. Furthermore, they are made from highly processed grains, which are low in fiber. It’s better to cook your own oatmeal from whole grains or steel-cut oats.

10. Store-bought sandwiches

A popular option for those in a hurry, most of these sandwiches contain excess salt, preservatives, and unhealthy fats. It’s better to make your own sandwich using whole-grain bread, vegetables, and an egg or cottage cheese filling.