Want to be smarter? Thinner? Do you want to have a better memory, and a lower risk of diabetes and heart disease?
You could start by eating breakfast.
Studies have shown those who eat breakfast are healthier. But to get the most out of your breakfast, there are foods you should avoid.
"The number one worst breakfast food you could have would be a bagel," says Kristen Kirkpatrick, MS, RD, Manager at Wellness Nutrition Services, at Cleveland Clinic Wellness Institute.
A bagel averages about 500 calories, which is the equivalent of about five pieces of bread. They are also generally made of stripped down wheat.
"What this does to your body is it gives you a quick boost in blood sugar and insulin, followed by a quick crash," Kirkpatrick explains.
Next is non-dairy coffee creamer.
Coffee has been shown to reduce the risk of certain cancers and can help with brain function.
"So why would we ruin it by putting in a bunch of trans fats?" Kirkpatrick asks.
Third is any cereal with food dyes in it. Kirkpatrick warns, "any cereal that has some sort of fun color in it, you should be wary of."
Food dyes in colorful cereals have been linked to hyperactivity in children.
Kirkpatrick says a good amount of sugar is about four grams per serving.
The fourth are breakfast sausages.
Processed sausages are loaded with sodium. The recommended daily intake of sodium is 2300 milligrams, but most Americans get around 4600.
"When you have a breakfast sausage, you could get a third, even a half of that [amount], maybe even more," Kirkpatrick said.
The fifth worst food is probably one you already know is bad: a doughnut.
In a new study, people who ate breakfast as their largest meal lost an average of 17 pounds over three months.
The other participants ate the same number of calories at dinner, but only lost seven pounds.
Kirkpatrick says the very best food you could eat for breakfast is one egg. It has protein, important vitamins and minerals, and only 78 calories.