10 breakfast habits that can ruin your day

Do you know how to eat breakfast properly? Read the following article to learn about common breakfast mistakes.
Breakfast is always a controversial topic for many people. Some claim that this is the most important meal of the day, others say they don’t need breakfast. Whether you want to start your day with a hearty or quick meal, you’d better not make these mistakes.

1. You don’t drink water right after waking up Illustration. Not drinking water in the morning right after waking up means you can’t have the best start to the day. One study found that for 12 weeks, participants who drank water before meals experienced weight loss. Water fills the stomach, making us feel full and eat less. Plus, water boosts metabolism, replenishes energy, and keeps your body in tip-top shape. 2. You buy a lot of bottled fruit juice in reserve Bottled fruit juice is not freshly squeezed fruit juice. Many bottled fruit juices are often high in calories and contain a lot of sugar. The fruit itself is naturally sweet enough. It’s no surprise that bottled fruit juice is always on the list of drinks with more sugar than a chocolate bar. [Đọc thêm:4 thực phẩm có tác dụng phụ ‘khổng lồ’ bạn chưa biết: Đọc ngay còn tránh] 3. You use the wrong type of yogurt Yogurt is a very healthy food if used properly. Yogurts with added fruit aren’t the best choice – you’ve started your day with a lot of sugar. Instead, you should choose plain yogurt, or low-sugar varieties, to help you stay full and focused throughout the day. 4. You choose breakfast too fast, too simple A cereal bar for breakfast is a convenient and attractive option. But these super-sweet options will make you hungry much faster, even hours before lunch you may already be hungry. 5. You only eat egg whites If you have mastered the skill of separating egg whites and egg yolks, congratulations. However, you don’t do this every morning just to eat the whites. Egg yolks are actually high in vitamin D. One study even linked vitamin D deficiency and excess belly fat in overweight people. Basically, steady levels of vitamin D can help with fat loss. Plus, egg yolks also have choline, a nutrient that helps regulate your metabolism, nerve function, and brain development. Therefore, omitting the egg yolk is not a good idea. [Đọc thêm:Ăn 2 chiếc xúc xích 1 tuần có thể ‘cắt ngắn’ tuổi thọ: Chuyên gia chỉ rõ nguyên nhân] 6. You add lots of toppings to your oats Everyone wants to spice up their oatmeal, but if you’ve opted for flavored instant oats and then added dried fruit, you’re turning your breakfast into a meal that’s too sugary. Instead, eat a small, simple bowl of oats, with some flaxseeds, chia seeds, or berries for extra flavor. For a more complete and balanced breakfast, pair this with an egg – to help ensure protein intake. 7. You’re ruining your cup of coffee Coffee has a lot of health benefits, but when you add creamer and other sweeteners to it, all of those benefits diminish. 8. Do you think granola is a better choice? Granola is one of those foods that you think is very healthy. But surprisingly, this is also a very sugary option and when you add yogurt, you will consume more sugar than a donut. 9. You are not eating according to the right portion It’s not hard to finish a bagel or a croissant with cheese and butter, or add a lot of cereal to the bowl. But in the morning, your body won’t particularly want to consume more calories than it needs; If you eat a lot of carbs, chances are your blood sugar will drop soon and you’ll soon be hungry again. [Đọc thêm:Mật ong giá 2,2 triệu đồng/100 gam: Sự thật về loại mật ong đắt đỏ bậc nhất, được săn lùng ráo riết] But if you really want a bagel, eat only half, and add peanut butter or an egg on top. 10. You don’t eat vegetables Breakfast is the first meal of the day, but vegetables are often overlooked and forgotten. Vegetables are packed with vitamins, minerals, antioxidants, and fiber, so don’t be afraid to add them to your diet. You can add spinach, avocado, and tomatoes to an omelet, or add some greens to a homemade smoothie. Read more about the harms of not eating enough fiber here đủ