What Does Your Breakfast Look Like? 7 Common Mistakes to Fix

Only eating fruits for breakfast? Just having coffee? Check out some common mistakes most of us make during breakfast:

1. Not drinking water in the morning

"Every process in your body involves water – from emptying the colon to proper digestive function. Additionally, a lack of fluids can lead to dehydration, and even mild dehydration immediately impacts energy levels," explain Lizzy and Tammy, clinical dietitians. When energy levels are low, you're more likely to nap in the afternoon than engage in physical activity, leading to quick weight gain. That's why it's essential to drink at least one glass of water in the morning, and certainly not to forget throughout the day.

2. Eating only fruits for breakfast

"Fruits are healthy and rich in antioxidants, but without adding protein, you'll be hungry again in an hour or two," the dietitians explain.

3. Eating too quickly

Even if you're in a rush, try to slow down, as it takes the stomach a few minutes to signal your brain that you're full. "Put down the fork between each bite and try to extend the meal to last a full 20 minutes, stopping when you're reasonably full," says Lois. If you eat a snack outside the home, chew slowly.

4. Only drinking coffee

"If you don't want to be hungry and irritable, you need energy," emphasizes Rebecca Scritchfield, clinical dietitian. You can make a fruit smoothie in a blender and leave it in the fridge overnight. In the morning, take it with you on your way to work. There's no reason to drink coffee as a breakfast substitute. If it's tough for you, at least prepare it for the road.

5. Only eating granola

"It seems innocent, but granola is actually packed with sugar," says Lisa Hayim, clinical dietitian. "Most companies use synonyms for the word 'sugar' to disguise it. When choosing granola, look for 'no added sugar' and avoid coconut sugar and agave."

6. Eating too much fiber

"Too much dietary fiber in the morning will cause bloating and gas," warns Lisa DeFazio, clinical dietitian. "Yes, fiber is important, but don't overdo it. A large amount in one meal will cause bloating and gas later in the morning. Drink plenty of water to move the fiber through the digestive system. If not, it will get stuck."

7. Preferring fruit juice over whole fruit

It may be easier to drink a liter of orange juice than to eat 3 oranges at once, but it's better to consume them whole since fruit juices lack dietary fiber. "Even in juice that contains 100 percent fruit, you're actually consuming a high-calorie, high-sugar drink," clarifies Rebecca Lewis, clinical dietitian.