Breakfast

6 Ways Your Breakfast Is Making You Gain Weight

Who doesn’t love a good recipe idea from Pinterest? While we’re all about experimenting in the kitchen, sometimes trendy meals aren’t the healthiest. Adding all the fixings can sure make your breakfast look Instagram-worthy, but it can also quickly max out your calorie budget.

Breakfast

Here, 6 mistakes you’re making while recreating breakfast trends—and how to rein it in to ensure you end up with a healthy meal that will fuel your day.

Smoothies and smoothie bowls

Where you go wrong: Adding everything but the kitchen sink. “People aren’t very conscious of what they’re putting in their smoothies and bowls. They just toss it all in,” says Angela Ginn-Meadow, RD, a national spokesperson for the Academy of Nutrition and Dietetics. The problems crop up with the additional calories from too much fruit, peanut butter, and protein powder.

The fix: Ginn-Meadow recommends measuring out your portions. Toss in more veggies than fruit—the latter of which you should limit to 1 cup—to load up on nutrients and save on calories. Stick with 1 Tbsp of peanut butter, and just 1 or 2 scoops of protein powder (here are the 6 healthiest protein powders for your smoothie. “For every 1 g of protein there are 4 calories,” says Ginn-Meadow, and each scoop of protein powder typically contains 10 to 20 g of protein, which is sufficient for a meal.

Parfaits

Where you go wrong: All that granola. It’s rich in whole grains, making it a healthy option, says Ginn-Meadow, but it can also pack unwanted calories and sugar. (Try these easy guilt-free granola recipes.)

The fix: Ginn-Meadow suggests sticking with a 1/4 cup or less of granola, and maintaining a 1/2 yogurt to 1/2 fruit ratio. “Treat it like sprinkles—it’s a fun topping.” Vandana Sheth, RDN, CDE, and spokesperson for the Academy of Nutrition and Dietetics, suggests going savory instead of sweet. Her fave combo: Cucumbers, tomatoes, cumin, and cilantro plus Greek yogurt.

Overnight oats

Where you go wrong: You make it way too sweet. You may catch more flies with honey, but you also get more calories. By adding sugar, honey, or agave to your overnight oats you also cause your blood sugar to spike and crash.

The fix: Instead, add in 1/4 cup of fresh fruit or a sprinkle of nuts for flavor. “By relying on the natural sugar in fruit and in dairy you’ll cut back on calories, and will eventually change your palate,” Ginn-Meadow says. Additionally, Sheth recommends reaching for steel cut or whole grains, instead of other heavily processed grains. (Skip cold and flu season this year with these 9 power foods that boost immunity.)

Has anyone ever asked if you’d like some coffee with your sugar? “If you’re adding a lot of milk, sugar, and syrups, you’ve made a dessert rather than a cup of coffee,” Sheth says.

The fix: If you must sweeten your coffee or add cream, make just a small cup. For added flavor, sprinkle in cinnamon or cocoa powder. “Often, we’re seeking the aroma more than the actual flavor,” Sheth says.

Juice

Where you go wrong: Making it a meal. Don’t be fooled by all the juice cleanses and juice bars you see everywhere: Juice is just a drink. Depending on what kind of juicer you’re using, most of the fiber is strained out in the process. Because juice lacks protein and fiber, it will leave you feeling unsatisfied if it’s your only source of nutrients in the morning, says Sheth.