It might be tempting to satisfy your taste buds first thing in the morning, but giving in to your temptations shouldn’t be an immediate impulse once the alarm sounds. As the often-overused mantra goes, “Breakfast is the most important meal of the day.” It’s also typically a meal loaded with carbohydrates, cholesterol, saturated fat and sodium. Studies indicate that those who eat breakfast on a regular basis are able to demonstrate strong cognitive skills while also being less likely to develop obesity. But if your fitness goal is to drop pounds on the scale, breakfast could possibly be the worst meal of the day, depending on your food choices.

Worst Breakfast Foods

• Sweet cereal

Like it or not, it takes self-discipline to avoid unhealthy food options at all hours of the day, including first thing in the morning. Cereal loaded with sugar is a staple of the worst breakfast foods. Sweet cereal like Kellogg’s Honey Smacks contains 24 grams of carbohydrates and a whopping 15 grams of sugar per serving.

• Doughnuts

Like most cereals, doughnuts are loaded with sugar. They’re also infused with fat and sodium. The average glazed doughnut contains a belly-bulging 14 grams of sugar and 330 milligrams of sodium, more than 20 percent of your daily recommendation. Even though the occasional sweet indulgence is totally tolerable, it’s not wise to consume your favorite frosted pastry on a regular basis.

• Pancakes

The beaten path of breakfast analysis seemingly eliminates one satisfying food choice after another from healthy consumption. Pancakes are no exception. But if you do choose to eat pancakes, you should eat in moderation, and pair them with eggs for a balanced meal. The best tasting breakfast foods are sometimes the worst fat-burning breakfast meals, but simply curving your consumption by not overeating, and pairing your foods appropriately, will help you satisfy both your appetite and your waistline.

• Breakfast burritos and wraps

It doesn’t matter how you prefer them cooked, the composition and nutrition value of eggs doesn’t change until combined with other foods. Breakfast burritos and wraps are often loaded with an extreme excess of carbohydrates and saturated fat, which makes both options less than optimal.

• Bacon

The sizzling scent-palpitating smell of bacon and sausage in the morning is enough to make your mouth water before your feet hit the floor. A slice of bacon or two is certainly a worthwhile treat on occasion, but the sodium and saturated fat content in bacon is less than desirable for the waistline. Like anything else, it’s important to eat guilt-pleasure laced breakfast foods in moderation; others are worth avoiding completely. Bacon is simply an example of one of the best-tasting breakfast foods that does not serve a valuable nutritional purpose.

Best Breakfast Foods

• Granola (With fruit)

Healthy alternatives to your favorite kid-friendly cereal include granola with fruit and oatmeal. It’s necessary to read the nutrition label on all “healthy” alternatives, though, as some so-called options consist of unhealthy portions of carbs and sugar. Greek yogurt and grapefruit are also suitable alternatives to the sugary goodness of an unhealthy cereal.

• Toast (With jelly)

A single slice of toast with jelly isn’t exactly exhilarating, but it can be part of a complete breakfast. Toast with jelly contains approximately 117 calories with 22 grams of carbohydrates and just 1.5 grams of fat. It also pairs well with other healthier breakfast food options.

• Eggs

Eggs are a healthy source of protein, but the yolky deliciousness of the breakfast favorite contains a high level of cholesterol. So, how much is too much when it comes to eggs? It’s recommended that you stick to two. A pair of eggs served with a side of fruit or toast is nutritionally sufficient in the morning.

• Egg white sandwich with avocado and spinach

It’s not necessary to completely eliminate your breakfast sandwich craving from your diet, but it is important to make healthier choices. Eating an egg white sandwich with avocado and spinach on either a fresh bagel or English muffin will give you the nutritional boost you need to start your day.