15 Foods You Should Avoid Eating in the Morning

Breakfast, the day’s first meal, is often considered the most important. It helps restore energy after a night of fasting and sleep. Choosing well can boost energy, focus, and productivity, setting a positive tone for the day.

By contrast, the wrong breakfast may deliver a quick surge, then leave you tired and sluggish by lunchtime. Poor morning choices can also lead to unhealthy decisions for the rest of the day.

Some foods on this list may surprise you, especially number 15 in our roundup of the 15 worst breakfast picks.

1. Sugary and very refined cereals

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Despite bright packaging and kid appeal, many cereals, even “healthy” ones, are loaded with sugar. While whole grain, no-added-sugar cereals can be a smart start, many brands sweeten puffed rice, honey-coated nuts, and frosted flakes. A sugary morning gives only short-term energy and leaves you hungry soon after. Always check labels and pick high-fiber whole grains, avoiding added sugars. Microwaveable porridges can hide syrups, so choose plain oats, uncoated corn flakes, or traditional oatmeal.