Weight Management Eat Well Strategies 5 Mistakes You Are Making in Your Healthy Breakfast By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. Learn about our editorial process Updated on October 31, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print David Papazian Collection/Getty Images Not all "breakfast foods" are nutritious and choosing the wrong foods can turn your healthy morning meal into a high-calorie, nutrient-poor mess. Here are some common ways that people ruin a healthy breakfast:. Making Breakfast Too Sugary Take a look at all those pre-sweetened cereals next time you go to the grocery store. Most of these sugary cereals are just boxes of candy with a few vitamins and minerals added into the mix. But the problem isn't just pre-sweetened cereal – many people associate breakfast with sweet pastries, loads of syrup, and frosted things you pop into the toaster. Fix It: Avoid Extra Sugar Choose unsweetened, whole grain cereals. Add your own sugar (but no more than a teaspoon).Instead of pastry, toast a slice of whole grain bread and then top it with a 100-percent fruit spread.Top hot oatmeal with fresh berries and chopped walnuts. If you need sweetness, add a dab of real maple syrup or a teaspoon of brown sugar. Not Including Enough Protein Isn't it interesting how we associate certain foods with breakfast? Sugary cereals, pancakes, and waffles smothered in syrup appeal to many people. They're high in starch and sugar and low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle of the morning. Fix It: Boost Protein Have a piece of 100-percent whole-grain toast with peanut butter or almond butter and a glass of milk. Try salmon or tuna with light cream cheese or mayo on whole grain bagels or toast. Add protein powder to a fruit smoothie. Avoiding Whole Grains Most of those sugary breakfast cereals and pastries are also low in fiber. Whole grains provide fiber, which can keep your cholesterol levels and keeps your digestive system healthy. Fix It: Choose Whole Grains Eat whole grain, unsweetened hot or cold breakfast cereals.Use whole grain bread instead of white bread for your toast.Make low-fat oat bran muffins. Not Eating Any Fruit or Vegetables Fruits and vegetables are usually low in calories and rich in nutrients and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day (no, that bowl of fruit-flavored cereal doesn't count). Fix It: Pick Produce Make an omelet with mushrooms, peppers, and onions.Slice a grapefruit or orange in half and serve with whole grain toast with peanut butter.Add berries, raisins, or bananas to your whole grain cereal. Skipping Breakfast Altogether Maybe you skip breakfast because you're in a hurry, or you think skipping breakfast is a good way to cut calories. But it really isn't. People who skip breakfast are more likely to be overweight, probably because they eat too much later in the day. Fix It: Make Breakfast Easy Keep ready-to-eat foods handy: hard-boiled eggs, nuts, and fresh fruit. Make a fruit smoothie. Make your own energy bites with healthy ingredients. Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. "Effect of a High-Protein Breakfast on the Postprandial Ghrelin Response." Am J Clin Nutr. 2006 Feb;83(2):211-20. Lichtenstein AH, Kennedy E, Barrier P, Danford D, Ernst ND, Grundy SM, Leveille GA, Van Horn L, Williams CL. "Dietary Fat Consumption and Health." Booth SL.Nutr Rev. 1998 May;56(5 Pt 2):S3-19; discussion S19-28. Stevenson EJ, Williams C, Mash LE, Phillips B, Nute ML. "Influence of High-Carbohydrate Mixed Meals With Different Glycemic Indexes on Substrate Utilization During Subsequent Exercise in Women." Am J Clin Nutr. 2006 Aug;84(2):354-60. Vander Wal JS, Marth JM, Khosla P, Jen KL, Dhurandhar NV. "Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects." J Am Coll Nutr. 2005 Dec;24(6):510-5. By Shereen Lehman, MS Shereen Lehman, MS, is a former writer for Verywell Fit and Reuters Health. She's a healthcare journalist who writes about healthy eating and offers evidence-based advice for regular people. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit