Breakfast foods to eat and avoid Many studies on breakfast foods have one over-arching theme: what you eat for your morning meal is the most important. Sugary cereals, pastries, bagels, along with high fat, processed meats tend to be popular breakfast food items. Most of these items contain refined grains and have added sugar. This could cause a rapid blood sugar spike, leading to mid-morning hunger. They also can contain a lot of extra sodium, which could affect blood pressure. Research shows that having a high-fiber breakfast along with a good amount of protein and some heart-healthy fats leads to better health. Start with breakfast cereal If you don’t have a lot of time in the mornings, a high-fiber cereal...