Toast with jelly
Carbo-loading at your morning meal, especially if you choose white, refined grains, will cause blood sugar to spike and dip. “Low blood sugar after a meal can easily cause hunger,” says Raleigh, North Carolina-based registered dietitian Laura Schoenfeld. Even if you opt for whole-wheat toast, you still need to pair it with protein or fat to slow its digestion. Aim to eat three ounces of protein at breakfast. Good sources are eggs, chicken sausage, smoked fish, or a little turkey bacon. Or try some of these high-protein breakfast ideas.
Done right, breakfast smoothies can be filling and nutritious. However, many smoothies are high in sugar—from flavored yogurts, fruit, and fruit juices, not to mention fro-yo or sherbet, and low in satiating protein and fat, notes Schoenfeld. The key to a smoothie that lasts till lunch is to add protein (try protein powders made from peas or quinoa) and fat (nut butter, avocado, coconut oil, or milk) for staying power. These healthy smoothie recipes can help start your day right. These are signs you’re eating too much sugar.