It’s no secret that breakfast is the most important meal of the day—especially if you want to slim down. But not all breakfasts are created equal. Loading your plate with these fattening breakfast foods can ruin your diet and derail your goals, nutritionists say.
Instead, experts recommend starting each day with a healthy mix of proteins, fats, carbs, fiber, and anti-inflammatory foods. Not only does this combo pack a huge punch of nutrients, but it also helps you avoid a rumbling tummy by 10 a.m. (You probably make these breakfast mistakes in the morning, too.)
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The best and worst cereals for you
The best and worst cereals for you
Nutrition (1 cup): 111 calories, 1.77 g fat (0.36 g saturated), 213 mg sodium, 22 g carbs, 3.6 g fiber, 1.1 g sugars, 3.5 g protein.
WORST: Cinnamon Toast Crunch
Nutrition (1 cup): 170 calories, 4 g fat (0.5 g saturated), 240 mg sodium, 33 g carbs, 2.5 g fiber, 12 g sugars, 1.5 g protein
Nutrition (1 cup): 110 calories, 1 g fat (0 g saturated), 180 mg sodium, 25 g carbs, 3 g fiber, 3 g sugars, 2 g protein.
WORST: Apple Jacks
Nutrition (1 cup): 110 calories, 1 g fat (0.5 g saturated), 135 mg sodium, 25 g carbs, <1 g fiber, 12 g sugars, 1 g protein.
BEST: Kashi Go Lean Crunch
Nutrition (1 cup): 190 calories, 3 g fat (0 g saturated), 100 mg sodium, 38 g carbs, 8 g fiber, 13 g sugars, 9 g protein.
Nutrition (1 cup): 130 calories, 1.5 g fat (0 g saturated), 160 mg sodium, 27 g carbs, 1 g fiber, 10 g sugars, 1 g protein.
BEST: Grape Nuts
Nutrition (1 cup): 210 calories, 1 g fat (0 g saturated), 270 mg sodium, 45 g carbs, 7 g fiber, 5 g sugars, 8 g protein.
(Post Consumer Brands)
WORST: Honey Smacks
Nutrition (1 cup): 133 calories, 0.5 g fat (0 g saturated), 53 mg sodium, 32 g carbs, 1.5 g fiber, 20 g sugars, 2.7 g protein.
BEST: Mini Wheats
Nutrition (1 cup): 190 calories, 1 g fat (0 g saturated), 0 mg sodium, 46 g carbs, 6 g fiber, 11 g sugars, 5 g protein.
WORST: Lucky Charms
Nutrition (1 cup): 147 calories, 1.5 g fat (0 g saturated), 227 mg sodium, 29 g carbs, 2.7 g fiber, 13 g sugars, 2.7 g protein.
BEST: Cascadian Farm Organic Fruitful O's
Nutrition (3/4 cup): 100 calories, 1 g fat (0 g saturated), 130 mg sodium, 23 g carbs, 3 g fiber, 8 g sugars, 2 g protein.
WORST: Corn Pops
Nutrition (1 cup): 120 calories, 0 g fat (0 g saturated), 105 mg sodium, 27 g carbs, 3 g fiber, 9 g sugars, 1 g protein.
BEST: Fiber One
Nutrition (1 cup): 120 calories, 2 g fat (0 g saturated), 220 mg sodium, 50 g carbs, 28 g fiber, 0 g sugars, 4 g protein.
WORST: Golden Grahams
Nutrition (1 cup): 160 calories, 1.5 g fat (0 g saturated), 320 mg sodium, 36 g carbs, 2 g fiber, 13 g sugars, 2 g protein.
BEST: Special K Red Berries
Nutrition (1 cup): 110 calories, 0 g fat (0 g saturated), 190 mg sodium, 27 g carbs, 3 g fiber, 9 g sugars, 2 g protein.
WORST: Froot Loops
Nutrition (1 cup): 110 calories, 1 g fat (0.5 g saturated), 135 mg sodium, 25 g carbs, <1 g fiber, 12 g sugars, 1 g protein (per 1 cup).
BEST: Nature's Path Organic Millet Rice
Nutrition (1 cup): 120 calories, 2 g fat (0 g saturated), 115 mg sodium, 22 g carbs, 3 g fiber, 4 g sugars, 4 g protein.
WORST: Cookie Crisp
Nutrition (1 cup): 117 calories, 0.9 g fat (0.18 g saturated), 178 mg sodium, 26.4 g carbs, <1 g fiber, 12.6 g sugars, 1 g protein.
BEST: Kashi Honey Puffs
Nutrition (1 cup): 120 calories, 1 g fat (0 g saturated), 0 mg sodium, 25 g carbs, 2 g fiber, 6 g sugars, 3 g protein.
WORST: Cocoa Pebbles
Nutrition (1 cup): 160 calories, 1 g fat (1 g saturated), 227 mg sodium, 33 g carbs, <1 g fiber, 13 g sugars, 1 g protein (per 1 cup).
BEST: Barbara's Puffins Original Cereal
Nutrition (3/4 cup): 90 calories, 1 g fat (0 g saturated), 190 mg sodium, 23 g carbs, 5 g fiber, 5 g sugars, 2 g protein.
WORST: Cap'n Crunch
Nutrition (1 cup): 144 calories, 2.09 g fat (0.54 g saturated), 270 mg sodium, 31 g carbs, 0.9 g fiber, 15.69 g sugars, 1.57 g protein.
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That said, you should always make eggs a staple in your morning meal, says Stacy Goldberg, RN, a nutritionist at savorfull. She suggests cooking two omega-3 enriched eggs in one teaspoon of olive oil. “And yes, you should eat the yolks!” Goldberg told shefinds.com. Along with high levels of vitamin D and biotin, the protein found in egg yolks keeps you feeling full and satisfied all day long. Translation: You won’t be tempted by those sugary, fattening snacks at the office.
Related: Let these celebrities inspire your next workout
Celebrities flaunt 2019 summer beach bods
Celebrities flaunt 2019 summer beach bods
Happy Labor Day from my chest tats to yours !!! (suit by @andieswim 💛) 📸: @secretagentm
Instagram vs Reality 🤪
Summer Gratitude 🌊✨ Happy #LaborDay
St.Tropez 2019 ☀️
You have to break from the grind, clear your mind, and enjoy some me time. ☀️ #HumpDay
It’s the freakin weekend.
Also @markballas face in all of these 😂😂Worth a zoom in
Happy Labor Day Weekend 🇺🇸
hit the halfway mark with some major career goals, about to get myself back on a beach y’all🍹toot, toot #cantknockmyhustle
Findin dollars and 👅 you juicy thing @kroybiermann photo credit @arianabiermann (I know you wanted to barf 🤮😉
When in Italy... @dolcegabbana !!!! 🐆🐆🐆❤️❤️
wish you were here .💙
#HeatWave 🔥🌊 obsessed with this suit by @gabifresh
I'LL take that joyful hot girl summer thank you🌞✨
it’s almost #LEOSZN where my Leo’s at?
FUN BOY or FUCK BOY? 🌈
To our next stop!!!🦐🦞🍝🧜🏼♀️🍹
WORKING ON TAN AND WEDDING/TO DO LIST 🤗❤️🌞👙
Oh so now I finally get what @missymisdemeanorelliott meant by put your thing down, flip it, and reverse it....only took me ten years.
quick escape to Palm Springs 😎☀️
THE MOST WILD DAY EVER with a mid day excursion to the ER. Feel better @mrswardy15 ! @justjenda @robinlbaum @hollyewiersma
Boyfriends of Instagram are great and all but friends of Instagram are better 😂
feels off-brand but going for it
I heard it was #nationalbikiniday👙🍫💕
let em wonder 🔮
Best use of a vacation. The hubby taking pictures. Lol 😝 📷@nickjonas 👙 ☀️ 🍸 💏
🌞🌞🌞 Capri Sun 🌞🌞🌞
Salty but sweet
100°F this weekend. “Perfect.” 😅#noretouchingupinhere #nofacetuneeither
Twirling myself into the weekend like 🤣😎 (swipe left 👈🏻) Happy Saturday Dolls! I’m so excited the sun is out in So Cal and to get some things finished up around the house for Baby! I am in the home stretch now! I’m rocking my baby bump at 9 months preggo! (almost at 38 weeks! ) 🙌🏻 My body has definitely changed, and I have gained 30 pounds during this pregnancy, but I am owning my curves (and bigger breasts) and having fun just embracing it, cause who knows if I will ever have the opportunity to do this again 🤷🏼♀️————————————————————————-I am also excited to be rocking one of the bikinis from my new #GretchenChristine Collab with @amandalouisebeach and guess what......it still fits me comfortably at 9 months preggo!(same size I had before) It’s because the fabric is so stretchy and soft! 🙌🏻 I customized mine to have the light topaz stones on it! Remember what is so cool about this collection is that you can customize the color of your bikini and stone color you want! Click the link in my bio then “swimwear collection” to shop all the different looks! 👙 ————————————————————————My gorgeous flowy coverup is from my friends over @ladyjetset and was so perfect for the pool, oh and it can also be used as a dress! ————————————————————————-Cute heart shape sunnies are from @amazonfashion and were like $9 🙌🏻❤️ #spraytan by @naturalbronzing ————————————————————————-Hope you all have a wonderful weekend! Love you all! 😘
Mondays don’t always have to suck...📸: @davidfoster
Costa Rica 🇨🇷 last week
Felt like a princess thanks to @princessbermuda ✨ we loved it here so much 🇧🇲
I’m on a boat ...bitch...😂😂😂
I couldn’t pick one to post.... so tell me your favorite ;)
European summerrrr days 😍
1) pasjaca beach, croatia
2) mogren, montenegro
3) vlorë, albania
Britney Spears and boyfriend Sam Asghari in Miami
(Credit: Instagram/Britney Spears)
What does this wildish intuition do for women? Like the wolf, intuition has claws that pry things open and pin things down, it has eyes that can burn through the shields of persona, it has ears that hear beyond the range of mundane human hearing. With these formidable psychic tools a woman takes on a shrewd and even precognitive animal consciousness, one that deepens her femininity and sharpens her ability to move confidently in the outer world.
Clarissa Pinkola Estés
Bikini weather finally here 😘😘😘 @elizabethhurleybeach #crystallinebikini
send me my check @johnlegend @lve_wines
Hot girl summer ✅
out of office 💛🌴
In tonight’s episode of #RHONY we head to Miami and get into a little trouble… don’t miss it on @bravotv tonight at 9/8c!
I’ll give you what you need When you give me what I deserve https://t.co/kYQPiI1yVv
Must try the new @Coppertoneusa Glow sunscreen! ❤️❤️❤️ sun protection + body glow 🌟 #sponsored #CoppertoneGlow
Early Morning Swim...Fish were jumping Pelicans swooping by and warm Rays of Sunshine ...just soaking it all in ! #luckyhousepc
Yellow fin grouper
36 ft down
Pole spear ... free dive
Looking back at this recent vacay photo after a 14 hr day while my feet soak in an ice bath... #playhardbutworkingharder
#bodycompleterx my secret is out ❤️ @bodycompleterx
Doing my best to keep up with the models on this trip...I’m tired. 🥴 @revolve x #Shaycation
So excited that my @frankiesbikinis collab is officially now available on www.frankiebikinis.com #SofiaXFrankies #frankiesbikinispartner
Kourtney and Khloé take ___________
PS (I can’t believe we shot season 1 over ten years ago)
Sorry I messed up the pic 🤷🏾♂️
That’s what friends are for.... 😒 #Photobomb #VacationMode 👙
📸 by @dwyanewade as per the prenup
Enjoying my vacation 😍
Whipped up a #310shake to start my day! It’s so easy to eat clean on-the-go with @310nutrition. Packed with plant-based protein, probiotics & superfoods, they are so much more than just a weight loss shake!
They have awesome deals now + use “310glance” for FREE shipping at checkout! #cleaneating #310ad #weightloss (yes I’m a little sunburned) 🙈
On a mission to tan 🐠
Island Hopping 🇬🇷 #WadeWorldTour2019
I never want to leave
Fave bikini of the season #minkabikini #elizabethhurleybeach
L is for the way you look at me
Tuesday...Twos Day! ( get it?) with my Two Daughters, From Two years ago in Two piece bathing suits for @si_swimsuit. ☀️⭐️☀️⭐️☀️ •
Some of the comments compel me to repost my little poem about comparing my daughters!! Here’s what I think, one more time ... “Ones a ‘Betty’ and ones a ‘Veronica’
One plays Piano, and one the harmonica,
One is salt, the other pepper,
One travels light, and ones a schlepper,
One dances in moonlight and one in the Sun
But don’t try to pick your favourite one
Comparisons drive them both totally mad,
They worry the other one will be sad
With all of their hearts they love each other
and I’m so proud to be their mother!”
#family #love #sisters #werenotcompeting
❤❤❤ #WadeWorldTour2019 🇮🇹
#WhenFoolsFallInLove2019 #567 #deodorantballs swimsuit by @manie_one 📸 by @jasonbolden
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Try pairing your eggs with whole wheat bread, spinach (or another leafy green), and a bowl of berries for a well-balanced start to your day. The combination of fiber, carbs, and antioxidants will not only keep your waistline in check, but it can also provide the nutrition you need for a focused, productive morning. We recommend these healthy breakfast ideas for weight loss, too.