Breakfast, as they say, is the most important meal of the day. However, it can often get ignored because people are in a hurry to get to their office or school. Due to lack of time, it is easy to be careless in picking what to eat as the first meal. What many don’t know is that eating the right foods for breakfast is so important because this is where most of the energy and nutrition should come from.

It is not recommended to skip breakfast, but you should definitely skip the following breakfast options which are deemed as unhealthy:

1. A Filling Breakfast: Sausage Links and Pancakes with Syrup

A bowl of this for breakfast can give you 1,000 milligrams of sodium, 34 grams of fat with 12 grams from saturated fat, 35 grams of sugar, and 710 calories. It’s like eating 12 sugared munchkin doughnuts. Pancakes and sausages usually come together at the breakfast table, but even though they are filling, you should avoid them for breakfast. They are not only fatty, but they also promote hunger later during the day.

2. Weight-Gain Recipe: Pastries and Doughnuts

A few doughnuts will already give you at least 250 calories and 20 grams of sugar. The latter is the bigger problem because sugars can cause negative reactions of the body toward insulin. Pastries and doughnuts are filled with sugar and even before you stop eating, you’re already hungrier, making you crave for refined carbs.

3. Unhealthy Coffee: Non-dairy Creamer with Flavor

Many people think that non-dairy creamers are a healthy option. In truth, they only replace the saturated fat with trans fat. Before you switch, check the label. If it says it contains “partially hydrogenated” oil, don’t even think about it. Plus, you also have to watch out for artificial sweeteners and sugar.

4. Sugary Cereals

Cereals that are colorful and sugary are definitely not good for you if you want a healthy breakfast. They contain food dyes that promote hyperactivity in children, which is especially bad for those with ADHD. Even if you’re not a child, don’t go for these bright, attractive foods. Stick to cereals that use whole grains with no artificial effects.

5. Quick and Easy Breakfast

If you are in a hurry, you probably choose instant meals, such as instant oats. This could spell a huge disaster for you, particularly if you are trying to lose weight. Anything instant will ruin your weight loss regimen. Additionally, they have refined cornflakes that don’t have much nutrition, but contains pesticide residue.

How you begin your day will set the whole day’s foundation. Be smart in choosing what to eat for breakfast. Start by eliminating the foods mentioned in this list as an option for breakfast.