15 Foods You Should Never Eat First Thing in the Morning

Breakfast is widely considered the day’s most important meal. After a night of fasting, it refuels your body and mind. Choosing well can boost energy, sharpen focus, and set a productive tone.

By contrast, the wrong picks may deliver a quick jolt, then leave you sluggish by lunchtime. A poor start can also nudge you toward unhealthy choices for the rest of the day.

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

1. Sugary and very refined cereals

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Despite flashy boxes, many cereals, even those marketed as healthy, are loaded with sugar. The burst is brief and leaves you hungry. Check labels and choose whole grain, high fiber options without added sugars. Microwave porridges can hide syrups, so pick plain oats, uncoated corn flakes, or traditional oatmeal.