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10 Worst Breakfast Habits That Are Ruining Your Day

These are the most common mistakes that are just setting you up for failure.

Breakfast is a meal everyone has an opinion about. Some people insist it's the most important meal of the day. Others think they're much better off skipping it completely. Whether you always start the day with a hearty meal or like to just have a quick bite in the morning, there are certain things you may be doing at breakfast that are actually setting your day up for failure.

That's right, some of your breakfast habits are just bad news.

To help you make sure you're not turning this meal into an unhealthy one very quickly, we've rounded up the worst breakfast habits that are just leading you to pack on the pounds. Beware! And while you're making healthy changes to your diet, be sure to stock up on The 7 Healthiest Foods to Eat Right Now.


You're not drinking water first.

water glasses

If you don't go for a glass of H2O first thing, then your day really is off to not the best start. One study found that over the course of 12 weeks, participants who drank water before their meals ended up losing weight. It's no secret that water fills your stomach and those in the study felt fuller and ended up eating less during their meal. Plus, water helps boost your metabolism and gives you a boost of energy, as it helps keep your body functioning at its best.


You stock up on fruit juice.

Unhealthy orange juice bottle held in front of fridge

It's fruit you can drink—what could go wrong? Well, if it's not freshly squeezed juice, a whole lot. See, many fruit juices are often high calorie and are loaded up with added sugars. Fruit all on its own is naturally sweet enough! It's no wonder fruit juices are on our list of the drinks with more sugar than a Hershey's bar.


You buy the wrong type of yogurt.

flavored fruit yogurt cups

Again, yogurt is a seemingly healthy food and it is, as long as you're buying the right type. Going for a yogurt that has fruit at the bottom or comes with add-ons you mix in is nothing but a disaster. These yogurts are filled with sugar and starting your day off with that much of the sweet stuff is a no-go. Be sure you're going for plain Greek yogurt, or choosing an option that is low in sugar and high in protein so you'll stay full and focused throughout the day.


You go for the quickest, easiest meal.

cereal bars

When a cereal breakfast bar calls your name, convenience is a major selling point. But these are two more super sugary options, and soon enough, you'll find yourself hungry again hours before lunch.

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You only eat egg whites.

scrambled eggs spatula pan

If you've mastered the skill of perfectly separating egg whites from the yolks, we applaud you. It's not easy to do! If you're doing this every morning in order to only eat egg whites, we're going to stop you right there.

Egg yolks are actually packed with vitamin D, and one study even found a link between a vitamin D deficiency and excess belly fat in overweight individuals. So essentially, solid vitamin D levels could help reduce fat. Plus, egg yolks have choline too, a nutrient that helps regulate your metabolism, nerve function, and brain development. So skipping out on those yolks isn't ideal, after all!


You go topping-crazy with your oatmeal.

oatmeal with berries in a white bowl

Oatmeal needs a little help when it comes to jazzing up the flavor, but if you're choosing flavored instant oatmeal packs and are then loading on dried fruits and mixing in a nut spread, you're making this breakfast problematic. Hello, sugar bomb! Instead, stick with a small, plain bowl of oats add in some flax or chia seeds and berries for some added flavor. For a fully balanced meal, pair this with a side of eggs to make sure you're going your protein fix.


You ruin your coffee.

drinking coffee

Hear us out, here. Coffee has plenty of health benefits, but when you add flavored creamer and other sweeteners to a cup, all of the goodness that cup of Joe brings your body goes out the window.


You think granola is a better-for-you choice.


Granola is one of those foods that you would think is healthy, but not so fast. It's another option that is (surprisingly) high in sugar and if you're adding it to yogurt, for example, there's a good chance you'll end up consuming more sugar than if you ate a Krispy Kreme Donut! An Original Glazed is packing 10 grams of sugar, FYI.


You're not sticking to portion sizes.

breakfast foods

It's very easy to eat an entire bagel or croissant that you've slathered with cream cheese or butter, or load up your bowl with more than the suggested serving size of cereal. In the morning, you especially don't want to end up consuming more calories than necessary and if you go carb-heavy, there's a good chance your blood sugar will drop soon enough, and you'll be hungry again.

If you really want that bagel, for example, go for half and add some peanut butter or an egg on top.


You don't add any veggies.

Spinach cheese breakfast omelet

We know it's the first meal of your day, but vegetables often get overlooked and forgotten when it comes to breakfast. It's no secret that vegetables are packed with tons of vitamins, minerals, antioxidants, and fiber, so don't be afraid of some veggies! Add spinach, avocado, and tomatoes to your omelets, or even toss some leafy greens into your homemade smoothie. There really is no healthier way to kick-start your morning, and you'll want to keep that feeling going throughout the day, too.

Jennifer Maldonado
Jennifer Maldonado is a senior editor at Eat This, Not That!, specializing in food and health content. Read more about Jennifer