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WARNING Are These Common Breakfast Foods Really Good for You

By Abbe Klemme, RD LD


We wake up in the morning and park ourselves at the breakfast table thinking: “Breakfast is the most important meal of the day.” But then we start eating, and before you know it, we’ve consumed hundreds of unnecessary calories.


Your plate can literally overflow with unhealthy breakfast food choices. The breakfast foods you come across at most tables in the morning shouldn’t be confused with the healthy breakfast foods you NEED to start you day properly. In fact, most popular breakfast foods are loaded with fat and sugar and calories. So you have two choices if you want to watch your weight. You can limit the amount of these foods you eat or you can simply make healthier food choices.


For instance consider these 2 common breakfast staples.

  1. Muffins. These semingly innocent, even popular baked options should be called, 'breakfast cupcakes'. In fact, an unfrosted cupcake has the same nutrition profile as the average homemade blueberry muffin, about 250 calories and 18 grams of sugar. If you happen to get a blueberry muffin from your local coffee chop or bakery, you’ll nearly double the calories and sugar. Add your favorite gourmet coffee beverage and all of a sudden you’re taking in 800 plus calories and very little nutrition. If you’ve got a taste for something that’s baked in the mornings, look for a lowfat, high fiber muffin you can bake yourself. Most can be frozen and thawed when needed. By making it yourself, you will probably shave about half the calories off of your breakfast and get more nutrition.
  2. Granola and granola bars. How unhealthy can oats, nuts and dried fruit be? In their natural forms, not too bad at all. But with a majority of commercially made granolas and granola bars, sugar (in the form of honey, high fructose corn syrup, etc.) has been added to hold all of the ingredients together. Half a cup of granola is usually about 200 calories, 30 to 40 grams of carbohydrate, 12 grams of sugar and 3 to 6 grams of protein. And that would be if you stop at a half cup!