15 Breakfast Foods You Need to Stop Eating Right Away!

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We’ve all heard it: breakfast is the most important meal of the day. And honestly, there’s a reason that saying keeps popping up. After hours of fasting while we sleep, breakfast is our chance to refuel and jumpstart our day.

The choices we make in the morning are more powerful than we think. What we eat can give us that much-needed energy boost, help us stay focused, and keep us productive throughout the day. But, if we grab the wrong foods? We might get a quick energy high, only to crash by mid-morning, leaving us feeling drained and craving junk.

That’s why we’ve put together a list of 15 breakfast foods that seem like a good idea, but are actually doing more harm than good. Some of them might even surprise you—especially the last one!

1. Sugary, highly-refined cereals

kicker—some of the so-called “healthy” cereals are just as bad, if not worse, when it comes to sugar.

Now, don’t get me wrong, I’m a fan of a good bowl of cereal. It’s quick, easy, and a solid way to start the day. But here’s the deal: cereal can only be truly healthy if it’s made with whole grains and has zero added sugar.

You might think that puffed rice, honey-coated nuts, or frosted flakes are harmless breakfast options, but don’t be fooled. These cereals often sneak in way more sugar than you’d expect, whether they’re from big-name brands or those generic store versions.

Aside from the long-term health risks of too much sugar, starting your day with a sugary cereal gives you a quick energy boost—but it doesn’t last long. Before you know it, you’re hungry again, stuck in a cycle of reaching for more sugary snacks.

So, next time you’re cereal shopping, take a minute to check the nutrition label. Aim for cereals that don’t have added sugar and are made with whole grains. You want something with fiber to keep you full until lunch. Shredded whole wheat, plain corn flakes, or classic oats are all great picks. Just be wary of those microwaveable oat packs—they often come loaded with sugary syrups to make them taste better.

2. Pancakes or waffles

If you’ve ever made pancakes from scratch, you know the basic ingredients: flour, eggs, milk, sugar, and a little baking soda to give them that perfect fluffiness. There are vegan versions that swap the eggs and milk for plant-based alternatives, and if you’re gluten-free, you can switch up the flour.

he thing: they all have one major common factor—sugar! Waffles are pretty much the same deal. They’re a breakfast favorite, but when you really stop and think about it, they’re not exactly the healthiest choice. And things only get worse when we top them with sugary syrup and crispy bacon, which is packed with saturated fats and salt. It’s a calorie bomb that doesn’t do much for your health.

Plus, the flour in most pancake and waffle recipes is usually the refined kind—white flour—which has been stripped of most of its nutrients, like whole grains and B vitamins. So, as much as we love them, it’s probably better to reserve these indulgent treats for those special mornings or holiday breakfasts!

3. Bagels and their fillings

Bagels are a popular go-to breakfast, especially when you’re short on time. They’re tough enough to hold all your fillings without getting soggy, which makes them a convenient choice. But here’s the catch: most bagels are made with white flour, which, as we know, is stripped of most of the good stuff like fiber and nutrients. So, when you break it down, a bagel isn’t exactly a nutrition powerhouse.

And then there’s the whole issue with toppings. A lot of us love to pile on butter, cream cheese, or salt beef, but these options are loaded with unhealthy fats. Salt beef, in particular, is packed with sodium and often includes some not-so-great additives.

4. Muffins and pastries

Muffins are definitely tasty, but let’s be honest for a second—having one for breakfast is pretty much the same as eating cake first thing in the morning. And unless it’s your birthday, is that really the best way to kick off your day? Even those “healthy” muffins, like a fruit-filled blueberry one, are still just cake in disguise.

That being said, a blueberry muffin does have one redeeming quality: fruit. Blueberries, for example, are packed with antioxidants and vitamins that give your immune system a nice boost. So, if you’re craving a muffin, a fruity one isn’t the worst choice. Just remember, it should be more of a treat than your everyday breakfast!

Savoury muffins might seem like a smarter pick, but watch out for cheese muffins—they can be loaded with saturated fats. On the bright side, we’ve seen muffins made with courgettes and little sugar. They might not satisfy a major sweet tooth, but they won’t leave you sluggish either.

And let’s not even get started on those tempting breakfast pastries you find at hotels. Sure, they’re a fun holiday indulgence, but they’re definitely not the best way to start your day if you’re trying to avoid a sugar crash.

5. Fruit juice

Who doesn’t love a good cup of coffee and a glass of fresh orange juice to start the day? A small glass of juice—about 150ml—can definitely be a nice, refreshing addition to a balanced breakfast. But the trouble starts when we start sipping more than that on a regular basis.

Think about how many oranges you’d actually eat in one go—probably one or two, right? But when you drink a big glass of freshly squeezed orange juice (whether it’s made at home or from the store), you’re often consuming the juice from four or more oranges in one sitting. That’s way more sugar than you might think.

While oranges and other fruits used for juice are packed with healthy nutrients like vitamin C, they also contain fructose, a type of natural sugar. Eating one or two oranges won’t add too much sugar to your day, but drinking juice from four or more can quickly load you up with more sugar than you realize. Plus, let’s face it—just having juice for breakfast often leaves you feeling hungry again pretty soon.

Another thing to consider is that fruit juices don’t have the fiber that whole fruits do. And fiber is super important for gut health! When you drink juice without the pulp, you miss out on that benefit. So, it’s better to stick with whole fruits and save juice for an occasional treat. Oh, and definitely stay away from juices with added sugars—they’re not doing you any favors.

6. Low fat or fat free yogurts

Yogurt—whether it’s made from cow’s milk or a non-dairy alternative like soy—is a pretty solid breakfast choice. It’s loaded with protein and probiotics, both of which are fantastic for your gut health.

At first, picking a low-fat or fat-free yogurt might seem like the healthier option. But here’s the thing: many fruity low-fat yogurts can actually pack in more sugar than their full-fat versions! Even plain or Greek-style low-fat yogurts can have hidden sugar added in.

Why does this happen? Simple. Fat and sugar are what make food taste good. So, when the fat is removed, sugar often steps in to fill the flavor gap. That’s why it’s so important to really check the ingredients and nutrition labels, especially if you see “low-fat” on the packaging.

Sugar can sneak in under many names—whether it’s just “sugar,” or something like honey, syrup, or glucose. If you’re not sure, the traffic light system on the label can be super helpful. If you see a red light for sugar, chances are your “healthy” yogurt is sweeter than you think.

Plus, low-fat yogurt (even without added sugar) might not keep you full for long. To make it more satisfying, toss in some fresh fruit and sprinkle on a handful of chopped nuts or oats. Now, you’ve got a breakfast that’s not only delicious but also filling enough to keep you going until lunch!

7. Breakfast bars

If there’s one food that gets way more credit for being healthy than it deserves, it’s breakfast bars. These little bars are marketed as the perfect snack for busy mornings or an on-the-go breakfast for athletes, but they can be pretty sneaky.

Here’s the catch: they’re often not as healthy as they’re made out to be. Our best tip? Always check the label! Like many cereals, breakfast bars can be loaded with added sugar, often from syrups or honey, just to keep everything stuck together.

And since you’re not eating them with milk—whether it’s cow’s milk or a plant-based version—they’re usually pretty low in protein. Protein is key to keeping you satisfied, so you might find yourself hungry again before you know it.

If you’re set on having a breakfast bar, go for one with less sugar, no added sweeteners, and a solid protein source like peanut butter. Or, if you want a healthier option, try pairing the bar with a glass of milk to balance it out.

8. Bacon and other processed meats

Bacon, sausages, ham—these processed meats can definitely hit the spot, but let’s be real, that’s mostly thanks to all the salt and clever processing that makes them so irresistible (especially for meat lovers!).

The problem is, these meats are packed with saturated fats, which are high in calories and can lead to weight gain if eaten too often. Plus, they tend to be loaded with salt. Too much salt can leave you feeling thirsty and dehydrated, and over time, it might even mess with your stomach and intestines.

Sure, bacon and sausages do give you some protein, which is great for keeping you full and energized. But if you’re aiming for a healthier, lower-fat alternative, eggs are a solid choice. Try poaching, boiling, or scrambling a couple of eggs and serving them on wholemeal toast for a breakfast that’s both nutritious and energizing.

We’re not saying you need to cut bacon and sausages out of your life entirely—if you love them, enjoy them as a weekend treat or an occasional indulgence. Just try not to make them a daily habit.

9. Fast food breakfast items

Imagine this: You’re running behind on your way to work, feeling stressed, and there’s no time to whip up a healthy smoothie. Or maybe you’re still recovering from last night’s fun and dealing with a serious hangover.

So, what’s the solution? Like most of us, you swing by the nearest fast food spot and grab whatever’s quickest—sausage muffins, cheesy toasties, hash browns, or maybe a bacon sandwich. Whatever gets you through, right?

You’ll probably feel a quick surge of energy, but don’t get too comfy. That boost won’t last long, and soon enough, you’ll feel that dreaded crash just when you need to be at your best.

Fast food breakfasts are usually deep-fried, packed with processed ingredients, and full of unhealthy fats and salt. Throw in a sugary drink, and you’ve got a recipe for a sugar overload first thing in the morning. Not exactly the best way to fuel your day! Plus, once you start making these choices in the morning, it’s easy to keep reaching for them all day long.

10. White bread and margarine

Who doesn’t love a warm slice of crispy white toast with a generous spread of butter or margarine? It’s a classic breakfast, right? But while it’s tempting to dig in every day, this breakfast choice comes with a few caveats.

Let’s start with the bread. White bread is made from refined white flour, which means it’s lost all the good stuff like fiber and essential vitamins—especially those important B vitamins. If you’re looking for something better, brown bread is a great alternative. It’s made from whole grains, so it keeps all those nutrients you’re missing out on in white bread.

Now, about the spread. If you’re reaching for margarine, you might want to reconsider. Sure, it’s easy to spread, but it’s often packed with unhealthy fats—especially trans fats. These are bad news for your health and have been linked to things like raising blood pressure and messing with your blood sugar. While the UK is working on getting rid of trans fats, they might still be found in some imported products. On the other hand, butter is a more natural choice. It’s higher in fat but doesn’t contain those harmful trans fats. Still, no matter which one you go for, moderation is key. And for an even better breakfast, opt for wholegrain bread to balance things out.

11. Doughnuts

Let’s talk about doughnuts for a second. Who can resist their sweet, sugary goodness? They’re definitely tempting, but let’s be real—they’re not the best way to kick off your day. Sure, they’re deep-fried and loaded with sugar, but they’re also pretty low on the nutrients we need, like fiber and vitamins. At the end of the day, doughnuts are more of an occasional treat than something you should be grabbing for breakfast every day.

What makes it even harder is how they seem to pop up everywhere, especially in coffee shops. And when do we usually hit up a coffee shop? That’s right, in the morning. There they are, sitting pretty and practically calling your name. When you’re feeling tired or a little frazzled, grabbing one seems way easier than sticking to that healthy yogurt and granola you meant to have.

But here’s the thing: That sugar high from a doughnut? It’s short-lived. Soon enough, your blood sugar will crash, and you’ll be counting the minutes until lunch, probably eyeing that candy bar to get you through. It’s a cycle that can really mess with your healthy eating goals.

So, go ahead and enjoy a doughnut every once in a while, but let’s keep them as a special treat, not a daily breakfast habit.

12. Pop Tarts

Do you remember when Pop Tarts made their debut on UK breakfast tables back in the ‘90s? They quickly became the go-to breakfast—fun, tasty, and super convenient. But while they were the highlight of many mornings, let’s be honest: they aren’t exactly the healthiest choice.

Pop Tarts are loaded with processed white flour, artificial coloring, and a whole lot of sugar—about four teaspoons per tart! They taste great, but that’s pretty much where the benefits end.

As we get older, it’s easy to look back and get nostalgic for those carefree days when sugary breakfasts didn’t even make us think twice. But whether we’re enjoying them ourselves or passing them on to our kids, Pop Tarts should really be a rare treat, not an everyday thing.

Starting your morning with that much sugar might give you a quick burst of energy, but trust me, the crash that follows isn’t worth it. You know the drill: you’re left feeling sluggish, foggy, and reaching for more sugar. And if you kick off your day like this, it gets harder to make healthier choices the rest of the day.

What’s even worse is the long-term impact. A high-sugar breakfast like this can lead to weight gain and spike your blood sugar, setting you up for health problems down the road. So, enjoy Pop Tarts as a fun treat every now and then—but don’t make them a breakfast staple.

13. Shop bought smoothies

Smoothies are a great way to load up on fruits and veggies, packing in all those vitamins, minerals, and antioxidants. They’re an easy, tasty way to kickstart your day.

But here’s the thing: when you grab a smoothie from the store for convenience, it’s often loaded with extra sugar. Whether it’s honey, maple syrup, or agave, it all adds up to sugar. Sure, it makes the smoothie taste good, but it doesn’t do much for your health—just extra calories without real nutritional value.

So, why not whip up your own smoothie? It’s easier than you think, and all you need is a blender—something like a NutriBullet works wonders! Start with a liquid base—water, cow’s milk, or a dairy-free option like oat or pea protein milk.

Then, throw in a small banana for creaminess, a handful of berries, and any other fruits you love (frozen fruits like strawberries, cherries, or melon are perfect). For a nutrition boost, add a handful of greens—kale if you’re feeling adventurous or spinach if you prefer a milder taste. Need some protein? Toss in a spoonful of nut butter or yogurt. Blend it all up (seriously, it takes seconds), and you’ve got a quick, healthy, low-sugar smoothie ready to go.

14. Bananas

Bananas, huh? We get it – you might be a little surprised to see them here. But hear us out. On their own, bananas aren’t all bad. They’re full of fiber, which helps keep your digestion on track, and they’re packed with potassium, vitamin C, and antioxidants that help support your immune system.

But here’s the catch: they’re also loaded with sugar. And as you probably know, too much sugar can lead to those dreaded blood sugar spikes and crashes, leaving us hungry long before lunch.

Since sugar is a type of carb, eating a banana means you’re getting a fair amount of carbs without much else—like protein or healthy fats. So, if you grab one for breakfast, don’t be surprised if you’re craving something else shortly after. It’s not exactly a full meal.

The fix? Get a little creative! Try tossing a banana into a smoothie or slicing it on top of wholemeal toast. Add a thin layer of your favorite nut butter for some extra protein and healthy fats. Bananas are great, just make sure you pair them with something that’ll keep you satisfied until your next meal!

15. Sugary coffee drinks

If you’re someone who can’t even think about facing the world without that first cup (or maybe two) of coffee, you’re definitely not alone. Most of us shuffle to the coffee machine, still half-awake, and then—boom!—a few sips, and suddenly we feel like we can take on the world.

Now, coffee itself isn’t the enemy—it’s full of antioxidants that are great for your immune system and can give your mood a nice lift.

The problem usually lies in how we drink it. If you’re loading your coffee with heavy cream, sugary syrups, or nut milks, you’re turning your morning pick-me-up into a calorie bomb, mostly from fats and sugars.

And if you pair that sugary coffee with a less-than-healthy breakfast, you might be setting yourself up for a serious calorie overload before your day even begins. On the other hand, if you stick to just black coffee, you might be missing out on the nutrients, fiber, and protein that would make your breakfast truly balanced.