The first meal of the day, breakfast, is often seen as the most important. It replenishes energy after a night of fasting and sleep. Choosing the right foods can boost energy, focus, and productivity, setting a positive tone for the day. However, poor breakfast choices can lead to a quick energy spike followed by fatigue and sluggishness by midday. They might also encourage unhealthy eating habits throughout the day. Some items on this list may surprise you, especially number 15 in our roundup of the 15 worst breakfast foods.

1. Sugary and very refined cereals

Despite their colorful packaging and appeal to children, many cereals labeled "healthy" are loaded with sugar. Even puffed rice, honey-coated nuts, and frosted cereals can contain high amounts of added sugars. These provide short-term energy but leave you hungry soon after. Choose whole grain cereals high in fiber and avoid those with added sugars. Plain oats or traditional oatmeal are better options.
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