Breakfast is the most important meal of the day. Weight loss experts and nutritionists typically advise everyone to eat a healthy breakfast, high in protein, and preferably high in fiber, to start the day right. Really sugary foods increase obesity and also may increase the risk of developing Type 2 diabetes. We all know pastries are not good, but what are the other foods that should actually be avoided? Read on to learn some surprising facts.

No More Egg Whites

Until recently, experts advised against eating egg yolks, because of the cholesterol in them. However, more recent studies show you won’t get high cholesterol from eating foods high in cholesterol. The egg yolk, in addition to containing more protein, also has more nutrition (vitamin E, carotenoids lutein, and zeaxanthin). Eggs also raise the HDL (good) cholesterol. So beat up that entire egg for a protein-rich omelet, and forget about the sad and tasteless egg whites.

Forget Fruit Juices

Fruit juices are typically filled with sugar and low in protein and fiber. Many juices contain little or no actual fruit juice. They are often sweetened with high-fructose corn syrup… Even juices touted as being “good for you” because they contain 100% juice, usually also contain a lot of sugar. Read the label carefully. Eat a piece of fruit for a less sugary, more fiber-filled option.

Granola Bars Are Just Candy Bars in Disguise

Many granola bars are advertised as being healthy and satisfying, with lots of nutritious ingredients. However, if you compare the amount of sugar in a granola bar to what’s in a typical candy bar, it’s a different story. They also contain little fiber (usually 1-3 grams) and little protein (usually less than 3 grams). Eating a handful of nuts and raisins is a far less sugary, more healthful choice.

Avoid Sweetened Yogurts

Many yogurt brands advertise that they are more healthful because they are non-fat. However, the manufacturers increase the sugar content to make up for the missing fat. As a result, yogurts often contain more sugar than the same amount of ice cream! Unsweetened Greek yogurt topped with berries is a much better choice.

No Muffins, No Muffin Tops

There are healthful muffins out there, filled with fiber and nutritious ingredients like raisins, blueberries, and nuts. However, most muffins are filled with sugar and very low in fiber. Commercially made muffins also tend to be far larger than a standard muffin made at home. It’s best to avoid even “healthy” muffins until you can check the label.