If You Want an Energy Boost For the Day, Avoid These Unhealthy Foods in the Morning

"I will be the first to admit, these have ended up in my cart on a few different occasions in the last month (#pregnancyproblems), but I most certainly have learned a lesson or two when it comes to how they make me feel," says Elizabeth Shaw, MS RDN CLT CPT, to POPSUGAR. Here's the issue. "First off, if eaten solo in the morning, not only will they leave you feeling like you're on a sugar high, but shortly after you'll be making a beeline for the kitchen, looking for anything to keep that blood sugar high after you start to crash from the nearly 20+ grams of sugar in one pastry," she says.

Instead, try whole grain toast with nut butter and sliced fruit, she says. "Choosing whole grains and pairing with a healthy fat, like peanut butter, and topping with sliced fresh berries is a great way to start your morning off satiated, satisfied, and without a spike in blood sugars for a generally healthy individual," she says.

"In contrast to 100 percent juice, an 8-ounce serving of a cranberry juice cocktail has added sugar found within the first three ingredients on the label, meaning this product is likely heavy in the added-sugar department," says Shaw. While it's important to pair juice with another food group to help prevent a spike in blood sugars and help your body feel satiated, as is, it's equally important to choose drinks that are low or devoid of added sugars, as well.

Instead, Shaw likes 100 percent pomegranate juice. "While antioxidants can be found in many fruits and vegetables, an in vitro study at UCLA found that pomegranate juice has, on average, more antioxidant capacity than red wine, grape juice, or green tea," she says.

Sweet tea is filled with sugar, which can lead to a spike in blood sugar, and it's just unwanted calories early in the day. Instead, try unsweetened tea or swap for 10 percent OJ instead, says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club, to POPSUGAR.

"Research shows that adults and children who consume 100 percent orange juice are no more likely to be overweight or obese compared to those who do not consume orange juice. Although naturally sweet, 100 percent juice has no ADDED sugar, while the calories in sweet tea come entirely from added sugar," she says.

Ditch the flaky pastry in favor of protein pancakes, says Harris-Pincus. Croissants are refined, lacking in fiber and adequate nutrition, and they won't fill you up, she says. "Protein and fiber are key components of a healthy breakfast. Both commercial and homemade protein pancakes made with whole grain wheat or oat flours will fill you up and provide more sustained energy than a croissant packed with refined flour and butter," she says.

Sugary coffee drinks, like vanilla lattes or caramel macchiatos, are off limits. "Sugary coffee drinks have more sweetener and cream than actual coffee, and many of them have more sugar and calories than a bowl of cereal," says Natalie Rizzo, MS, RD, to POPSUGAR. "A latte in itself is not so bad for you — milk actually offers plenty of protein to start your day — but the syrups that give the drinks flavor are loaded with sugar and calories. They will likely spike your blood sugar, and you will crash and feel superhungry midmorning," she says.

Instead, try 100 percent grape juice. "It's an especially good choice in the morning because it's an excellent source of antioxidant vitamin C, which supports a healthy immune system. Not to mention that the concord grape and its juice support a healthy heart by promoting healthy circulation — which keeps your blood pumping and energy flowing throughout the day," she says.

Those frozen egg sandwiches or high-calorie burritos aren't great in the morning. "I don't think all of these are terrible, but the ones that have bacon or sausage are usually really high in sodium, saturated fat, and calories. Those are three things you don't want to start your day with because they will make you feel bloated and weighed down," says Rizzo. Plus, you should only have 2,300 mg of sodium in a day, and many of those breakfast sandwiches have half of that. Yikes.

Instead, have oatmeal, "because it's full of fiber and protein, two nutrients you need in the morning to fill you up and provide long-lasting energy," she says. Rizzo loves Bob's Red Mill oatmeal cups, as they come in delicious flavors and only call for some water to whip up.