Our Sugar Obsession
Many Americans are eating far more sugar than is healthy. The American Heart Association recommends no more than 9 teaspoons of added sugar per day for men, and no more than 6 teaspoons for women. Yet, the average daily intake is closer to 20 teaspoons—more than double the suggested limit.

One reason? Sugar is sneaking into foods we think are healthy. It’s often disguised on ingredient lists under names like maltose, dextrose, fructose, barley malt, rice syrup, or evaporated cane juice. Breakfast foods, especially those high in carbs, are common offenders.

For instance, a serving of Honey Nut Cheerios contains over 9 grams of sugar. Even plain cereals like Kellogg’s Corn Flakes have around 4 grams (about a teaspoon) per serving. Still, skipping breakfast isn’t the answer—starting your day with a nourishing meal is key for managing weight and blood sugar levels.

You might know registered dietitian and celebrity nutrition expert Keri Glassman, founder of Nutritious Life, from shows like The View, The Talk, or The Today Show. Her philosophy focuses on holistic wellness, which begins with what you eat first thing in the morning.

Here are five of her simple, satisfying, and completely added-sugar-free breakfast ideas:

1. Overnight Oats

Ingredients:

• 1/2 cup rolled oats

• 1/2 cup unsweetened almond milk

• 1 tsp. chopped almonds

• 1 tsp. hemp seeds

• 1/4 tsp. ground cinnamon

Instructions:
Place oats in a jar or bowl.
Pour almond milk over the oats.
Add the almonds, hemp seeds, and cinnamon.
Cover and refrigerate overnight. Enjoy chilled in the morning.

2. Avocado Banana Smoothie

Ingredients:

• 1 cup unsweetened almond milk

• 1 small frozen banana

• 1 tbsp. natural peanut butter

• 1/3 of a ripe avocado

• 1 cup fresh spinach

• 1 scoop vanilla protein powder

Instructions:
Pour almond milk into a blender.
Add banana, peanut butter, avocado, spinach, and protein powder.
Blend until smooth and creamy.

3. Peanut Butter Cup Oatmeal

Ingredients:

• 1/2 cup old-fashioned oats

• 3/4 cup almond or rice milk

• 2 tsp. natural peanut butter

• 1/4 tsp. unsweetened cocoa powder

Instructions:
In a microwave-safe bowl, combine oats and milk. Microwave for 2 to 3 minutes, stirring halfway and again at the end.
Mix in peanut butter until fully combined.
Stir in cocoa powder before serving.

4. Broccoli Rabe & Egg Toast

Ingredients:

• 1/4 cup chopped broccoli rabe (stems removed)

• 1 tsp. cold-pressed extra virgin olive oil

• 1/4 cup thinly sliced red onion

• 1 egg

• 1 slice sprouted grain (Ezekiel) bread

Instructions:
Chop broccoli rabe into small pieces.
Heat olive oil in a skillet over medium heat.
Add onions and broccoli rabe; cook until soft and fragrant.
Remove veggies from pan, then fry an egg to your preferred doneness.
Toast the bread, then top it with the egg and vegetable mixture. Serve warm.

5. Breakfast Wrap

Ingredients:

• 1 whole-grain tortilla

• 1 scrambled egg

• 1/3 avocado, diced

• 2 tbsp. salsa

Instructions:
Layer the scrambled egg, avocado, and salsa on the tortilla.
Roll it up and enjoy on the go or at home.