4. A cup of non-fat yogurt
It’s not a knock against dairy; this is a case of a too-small morning meal. “I see many people who eat too little for breakfast” and then are ravenous by mid-morning, says Batayneh. Depending on your weight and activity levels, she recommends a calorie range of 250 to 400. So to your yogurt, add a small bowl of oatmeal, for example, to make a more complete and energy-boosting meal.
5. A glass of juice
Dulan is surprised by how many non-breakfast eaters grab a glass of juice and call it a meal. “It’s all carbs, all sugar, and you’re not balancing it out with other nutrients,” she explains. Same goes for healthy-looking, cold-pressed green juices, too; just because it contains kale doesn’t makes it a solid breakfast. “These often don’t have enough protein, which will accelerate your hunger by mid-morning,” says Janet Helm, RD, a blogger at Nutrition Unplugged. She suggests taking in something with fiber, protein, and fat like an apple and peanut butter.