Eating Breakfast Really Does Make You Smarter

• All-Fruit Smoothies (that are really milkshakes)

  Not all, but many smoothies are really just sweet milkshakes in disguise. Smoothies that are made just of fruit (often high-glycemic bananas and mangoes) and fruit-flavored sherbets or yogurts, pack a high amount of sugar. Without fat or protein to taper its blood sugar-spiking effects, it may cause an energy spike – with a fast crash a few hours later. Then comes the fatigue, anxiety, and irritability.

  

• Fruity breakfast bowls

  There’s a place for antioxidant-rich fruits at breakfast, but fruit-based breakfast bowls often serve up portions big enough to feed a family. And, topped with fun stuff like granola, coconut flakes, and honey, they pack a lot of sneaky sugar.

  

• Loaded coffees

  Ahh, coffee. For many, drinking a nice cup of joe is the only way to start the day. But when we say coffee these days, it means a few things: A black coffee, an almond milk cappuccino, something like that. “Loaded coffees” piled with artificial flavors, sugar, syrups, and dairy increase inflammation in the body and brain – which is linked to increased symptoms of psychiatric illness and impaired cognition.

  

   

• Cereals (no, not all)

  Ok, hear me out on this one. Not many breakfast foods come together as quickly as cereal -just add milk! The type of cereal you choose is important for your cognitive function throughout the rest of the day. When it comes to cereal, try to go with whole grains, nuts, healthy fats, and lots of fiber. Most store-bought cereals offer little of these nutrients, but some do. Read the labels. I know it’s a pain, but you can make your own homemade granola or cereal mix to control sugar and increase your nutrient intake.

  

   

• Breakfast burritos

  Breakfast burritos can be made with some healthy ingredients, but the wrap itself introduces unnecessary simple carbs and refined starches. To make your burrito more brain-healthy, just skip the wrap and eat your eggs scrambled with some tofu, fresh vegetables, black beans, and a splash of tangy salsa.

  

   

   

• Fruity yogurts

  Fruit-flavored yogurt is just a lot of sugar masquerading as a balanced breakfast. Check your nutrition labels: 4g of sugar is 1 teaspoon—so if you’re eating  6 or 8 teaspoons of sugar in your supposedly “healthy” breakfast yogurt – it’s not real healthy! Start with whole, unsweetened yogurt, add in chopped fruit of choice, and top it with cinnamon and a little drop of honey.

  

   

• The Police Breakfast: Donut and coffee

  Easy, portable, can eat in the car. But, Donuts and coffee are BAD FOR THE BRAIN! Donuts are high in refined carbs and FRIED! This is setting you up for brain fog in the short-term, and poor memory in the long term. Throw in a dose, or several, of caffeine and you’re starting your day with a seriously lopsided nutritional profile.