Packaged smoothies
If your morning smoothie comes in a bottle, you’re loading up on extra sugar you don’t need. “Premade smoothies often contain a large amount of fruit and sometimes sweeteners, making the sugar content quite high,” says registered dietician Kaitlin Williams, MPH, RD, LD at Rebecca Bitzer and Associates in Maryland. Instead, she recommends homemade smoothies that include healthy proteins like yogurt, cottage cheese, or hemp hearts to cut the sugar. Adding in veggies will give you a low-sugar nutrient boost, too.
Energy drinks
Energy drinks are in no way part of a balanced breakfast. On really rough mornings, you may be tempted to crack one open to get you going, but it’s only going to make things worse. “These drinks are loaded with sugar and caffeine,” Williams says. “While you may feel a surge of energy immediately afterward, it usually ends in a crash. You’re much better off with a nutritious, balanced breakfast that will help sustain you throughout the day.” (Instead, try one of these 7 foods that wake you up better than coffee.)
Premade breakfast sandwiches
They may be handy, but they’re definitely not healthy. Sure, you get protein from the egg, meat, and cheese, but the meats are typically processed (see above), and the sandwiches are high in grease. “Biscuits and breakfast sandwiches, including fast food and frozen varieties, are high in fat and low on fiber, which facilitates sluggishness and lack of concentration throughout the day,” warns Caro