You eat something different every day
Your meal is too skimpy
You eat cereal with small flakes
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You opt for butter over peanut butter
You wait too long to eat
You grab and go
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You eat instant oatmeal
You pour a bowl (or three) of cereal
You always opt for skim milk
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You use sweetened nondairy milk
You don’t eat enough proteins and healthy fats
You drink coffee first
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You consider coffee to be calorie-free
Unless you order your coffee black, beware of the calories, carbs, and sugar in your morning cup. Even a small skim latte, which is mostly milk with just a shot or two of espresso, has about 140 calories, Shapiro says. And once you add sugar or flavor pumps, that number will rack up even more. “A skinny latte isn’t so skinny,” she says. “The calories add up quickly.” Even if you think you can’t drink coffee without three sugar packets, try adding one at a time until you like the taste—you might be surprised by how little sweetener you need, Shapiro says. She also recommends cinnamon for a calorie-free natural sweetener that can help regulate your blood sugar.
You overload your smoothie
A smoothie can quickly turn into a sugar bomb if it’s made with the fruit juices and sweeteners that juice bars tend to rely on, Moss says. You’ll get a quick energy boost from the sugar rush, but once your blood sugar levels crash, you’ll feel sluggish again. To cut down on the sugar, reach for whole fruits instead of juices, Moss says. But be careful of making your fruit additions a free-for-all, because the calories add up when you toss in too many, Shapiro says. Just one large banana, for instance, has the more sugar and almost twice the calories as two servings of fruit. “People think they’re eating healthy, but it’s just increasing calories,” she says. “Pick one fruit for your smoothie.” Don't miss these clear signs that you're eating too much sugar.
You choose nonfat yogurt
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You eat egg whites instead of whole eggs
Egg whites are a low-fat, low-calorie source of protein, but the yolk packs in iron, vitamin B, and vitamin D. “So much of the nutrition lies in the yolks,” Shapiro says. “Go for the whole egg. It keeps you full longer and keeps you satisfied. It’s a complete protein.” The exception is when you’re dining out, she says. Restaurants often load meals with oil and butter, so holding the yolks could save you calories. If you’re worried about cholesterol, you might want to limit yourself to five to eight eggs a week, though research shows they might not raise your cholesterol levels, she says.
You miss a chance for produce
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