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"Toasted white bread is less likely to keep you feeling fuller for longer compared to brown bread as it's significantly lower in fiber. A fiber-rich diet helps to maintain bowel integrity and can also aid in reducing bad cholesterol. However, when choosing brown bread, make sure you read the label because contrary to belief, brown bread doesn't automatically mean it's 100 percent whole wheat bread. Make sure the label says the bread is whole wheat or whole meal flavor, as opposed to 'enriched,' otherwise it will have the same nutrient content as white bread. Also, look for a brown bread that has the fewest number of ingredients to ensure maximum nutrition and minimal additives."

"Having just a smoothie for breakfast can be a sugar-packed option. If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become 'free sugars.' Free sugars can be detrimental for teeth, energy levels and in maintaining a healthy weight. Even if you add the likes of kale and spinach to your fruity smoothie, it won't cancel out the sugar, so try to keep fruit to a minimum and include more greens. This breakfast choice also doesn't contain much protein, so you're unlikely to feel full for long. If you're going to have a smoothie, I'd suggest you add a scoop of a plant-based protein powder, which is easy to digest and will help to keep you feeling fuller for longer."

"A healthy breakfast can maintain blood sugar levels, minimize snacking later on and can fuel your body to help you function for the rest of the day. However, if you go for particularly sugary cereals it can raise levels of glucose in the bloodstream, which may result in a short burst of energy but this will only last for a short period of time leaving you feeling more sluggish later on. It's also important to note the portion size of cereals, especially sugary ones. Consider whether the portion size suggested on the box is the same portion you're consuming, as it's easy to pour more than suggested, resulting in more calories and more carbohydrates than necessary being consumed. Try to choose cereals that are graded green for sugar when possible."

"Oatmeal can be a healthy and nutritious way to the start your day, but if you grab a sachet or a pot of instant flavored oatmeal you may be sabotaging your healthy eating plan. Instant oatmeal is usually packed with sugar and salt – a sachet of golden syrup-flavored porridge can have around 29.5g of sugar per 100g, for example. If you don't have the time to stand over the cooker in the morning stirring your oats, then opt for plain porridge and add some flavors yourself. Give your porridge a tasty nutritional boost with some blueberries or sliced banana for a less sugary option."

"Bagels are made with refined wheat flour, which has been stripped of the fiber and nutrients that give whole grains their health benefits. As bagels are so dense, they are also extremely high in calories compared to most sliced breads. I would suggest opting for rye bread instead, which has a low glycemic index, so it is less likely to spike your blood sugar and insulin levels. Cream cheese is OK to have occasionally, as long as you're not dairy intolerant, but it can be loaded with fat and calories. So, I wouldn't advise my clients to have this daily."

"The average cereal bar is packed full of sugar and usually contains little protein, so although you might think you're going for a healthier option by choosing a cereal bar over a chocolate bar this may not actually be the case. They definitely don't count as a nutritious breakfast option. Some sugar within the bar may come naturally from the fruit, but the majority of cereal bars have added sugar. Too much sugar can raise blood sugar, insulin levels and inflammation."

"Adding flavored syrup to your coffee, whether it's pumpkin, vanilla or hazelnut, is a way of shooting up the sugar levels and artificial colors. With a pump of any syrup the calories increase significantly – not a great way to start your day. If you're craving more flavor but don't want the glucose spike, which is likely to make you crash shortly after drinking your coffee, then add some pure powdered cinnamon (not cinnamon sugar) to your coffee. Or consider storing your coffee beans with cinnamon sticks to infuse them with flavor. If you're still craving vanilla then opt for vanilla extract rather than vanilla syrup, as this gives you a delicious flavor without the high sugar levels that the syrup has."

"Most store-bought granola is extremely high in sugar, due to being dipped in sugary syrups, as well as being loaded with chocolate chips and dried fruits. Even the less sugary options tend to have only a little protein with not much fiber and a small amount of vitamins and minerals. If you're craving granola, try to make batches of it yourself, using xylitol or a small amount of maple syrup as a sweetener. Opt for fresh fruit rather than dried for added flavor."

"Blueberries provide high amounts of antioxidants and may lower your risk for heart disease but this, sadly, doesn't mean that blueberry muffins are healthy! These treats don't usually contain many blueberries and tend to be high in fat and calories. If you do decide to go for a blueberry muffin, make sure real blueberries are contained on the packaging. Some brands use fake blueberries and if you're going to have this sugary breakfast option you at least want the health benefits of real blueberries."

"The more processing a food undergoes, the more potential there is for a loss of nutrients. Concentrated orange juice is a prime example. Juice concentrate contains less than fresh juice, mainly due to the evaporation and filtration techniques. Concentrated orange juice is also naturally high in fructose, which can result in a spike in your blood sugar levels. Instead of drinking concentrated orange juice, eat a whole orange."

"Where do I start with this breakfast option? Store-bought breakfast sandwiches can contain a large amount of fat, sugar and salt, often due to the addition of mayonnaise based dressings. As these tend not to be homemade it can be tricky to distinguish what has gone into making this breakfast option. Most are not ultra-fresh and are often made with the cheapest cheeses, meats and spreads. Also, many pre-packaged foods have added preservatives and sodium in them to help ensure shelf life. Although a shop-bought breakfast sandwich may appear to be a quick and easy way of making sure you eat in the morning, your health is unlikely to thank you for it!"

"The break from food when you sleep gives your digestion a rest, but delaying food for too long may lead to overeating when you next eat and, in turn, cause you to choose sugary foods instead of more balanced options in order to boost your energy. You may also find that you play 'catch up' with your calories, resulting in you eating far more than you should late at night when it is more likely to be stored as fat than used for energy. Skipping breakfast can also lead to a slower metabolism and a lack of concentration."