Health experts say breakfast is the most important meal of the day, due to it kickstarting your metabolism and giving you the needed energy – both physically and mentally – to get your day off to a good start.

But obviously, not all breakfast foods are created equal. Brooklyn Center for Rehabilitation and Nursing has a list of five foods that are okay for an occasional treat or for a weekend brunch but otherwise need to avoid.

Low- or No-Fiber Cereals

If you’re a cereal fan, make sure to find one that’s high in fiber, so you’re at least getting some nutrients. Many are packed with sugars and other carbohydrates that can lead to a blood sugar drop mid-morning, leaving you a bit moody and craving a mid-morning snack – two things that will disrupt your production.

Most Breakfast Bars

Breakfast bars are an attractive option because they’re quick and easy to grab on your way out the door. Most of them, however, are full of sugar and low on protein and fiber. There are healthy ones on the market, so check the ingredients list for protein, fiber, healthy fats, and natural sweeteners like honey.

Store-Bought Smoothies

If you’re sensing a theme here, a lot of quick breakfast food options are loaded with sugar. Store-bought smoothies are no different. If you want to enjoy a daily smoothie, you’re best off making a homemade one.

Plain Non-Fat Yogurt

You avoided flavored yogurt, which is loaded with sugar – good job! But if you’re only having a cup of plain non-fat yogurt, you’re likely to be hungry well before lunchtime. Add some berries, granola, or nuts to your cup of yogurt for a more filling start to your day.

A Large Glass of Juice

Orange juice is great in small doses, but too large of a glass is going to overload you with carbs and sugar. An actual piece of fruit is a better alternative.

To learn more about Brooklyn Park Center for Rehabilitation and Nursing and all of the services they offer, visit http://brooklyn-center.facilities.centershealthcare.org/.