A healthy breakfast should include a combination of protein, carbohydrates and fats. All meals should provide a healthy dose of vitamins and minerals which leave you feeling full, energised and ready to take on the day. Good nutrition is essential in helping the body function optimally.

An unhealthy breakfast on the other hand can increase body fat, leave you feeling bloated and sluggish and lead to more serious health problems in the future.

Here are 5 of the worst foods you can eat in the morning.

1. Cereals

Most cereals contain sugar and have a high glycemic index, raising blood glucose levels and unless you can sustain these levels it is likely your levels will drop and you will be left feeling tired and lethargic. You will also spike insulin levels and increases in insulin can lead to unwanted fat storage. A high intake of sugar can also raise the risk of obesity, type 2 diabetes and heart disease.

2. Yoghurt

More people are becoming more educated that fat isn't bad but it is important to differentiate between the different types of fats. Normal yoghurt and a handful of fruit or berries can be an excellent choice for breakfast. However, non-fat sweetened yoghurt is not good for you. Fat helps us feel fuller for longer and helps the body perform important processes. Replacing full fat yoghurts with sugar, sweeteners and additives changes a healthy breakfast into a rather unhealthy one.

3. Toast

Most bread has been refined and has little nutritional value. If you add sugary spreads to the equation we again have a similar problem with elevated blood sugar levels which lead to rebound hunger, causing you to eat more at the next meal. Having margarine is even worse. Full of transaturated fats margarine is a serious concern to your health.

4. Fruit Juice

We have been led to believe that a glass of fruit juice in the morning is the healthy option. On its own this couldn't be further from the truth. Full of sugar and very little else these drinks can cause your blood sugar to rise and because there is no fibre or fat it is absorbed into the bloodstream very quickly. This spike in insulin can leave you feeling tired and hungry.

5. Coffee

Lots of people start the day with lattes or different flavoured coffees. This may be doing your body more harm than good. While a black coffee can have a myriad of health benefits, lattes can lead to weight gain and more. Lattes are filled with sugar even when you exclude extras like whip or caramel. Do you replace milk with soy? Soy can lead to inflammation, weight gain and mood disorders. Think before you purchase your next tall skinny soy latte from your coffee shop.

If you're looking for healthier alternatives to the breakfasts above take a look at our some of our favoured breakfast options.