Thanks to globalization, the food industry has created a breakfast culture of its own; cereals, cream cheese bagels and orange juice, coffee and donuts!

I’m sure if you asked your great grand-parents what they used to eat for breakfast, it wouldn’t be a bowl of multi-colored o-shaped loops or fried dough-balls dipped in sugar. 

Have you ever wondered how that came to be? 

Well to sum it up nicely, breakfast foods became corporate foods and very successful marketing is the name of the game my friends.

Cereal

The majority of cereals today are nothing more than highly processed sugar-laden grains with a pinch of added vitamins. 

Don’t be fooled by health claims on the front of the box either. 

Always take a look at the listed ingredients and follow these rules:

1. My motto is “if you can’t read it, don’t eat it”.
2. Avoid cereals with sugar or synonymous names for sugar like barley malt extract, maltodextrin, glucose syrup, etc., listed in the first three ingredients.
3. Check that the sugar content is below 30% or as low as possible. Simply divide the grams of carbs per serving by the grams of sugar per serving.  For example, if there are 50g of carbs and 25g of sugar, then 50% of the serving is sugar. Too high!

Orange Juice

Commercial orange juice is nothing more than fructose sugar marketed as a healthy beverage. 

The orange itself is a great fruit packed with vitamins and antioxidants, but squeeze it and all you’re left with is sugar – and ALOT of it! 

One small 250ml bottle of Florida’s Natural OJ has a whopping 28 grams of sugar. 

That’s more sugar than a can of coke!  

What about freshly squeezed?  Sure, it may be fresher, but keep in mind how many oranges it takes to make one glass. 

Five to six?  When would you eat 5 to 6 oranges at one sitting?

Bagels & Donuts & More

A bagel is equivalent to 5 slices of bread and is nothing more than refined flour and empty calories that will leave you hungry in no time. 

What about donuts and coffee shop muffins for breakfast? 

These are all nothing more than desserts disguised by very clever marketing I’m afraid.

The Bottom Line

The benefits of breakfast are undisputable but making sure that you are eating a healthy breakfast is the key. 

Opt for breakfasts that have some protein, vegetables, and fresh fruits like a veggie omelet with feta and mixed berries or boiled eggs with a bowl of cooked oatmeal with cinnamon and apple slices. 

Boiled eggs are also good options for breakfasts on the go – just boil them the night before, grab a fruit and plain yogurt or cottage cheese cup and you’re set to go. 

There are so many breakfast options if you think of all the real foods that are available. 

If you’re not a fan of traditional breakfast, then try eating leftovers – that’s one of my favorites.

What’s your favorite healthy breakfast? Share it with me and help give ideas to others as well.

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