Breakfast, they say, is the most important and potent meal of the day. It lays the foundation for the amount of energy we would spend in the day without getting exhausted and tired. But saying that doesn’t bring things to an end. It’s the quality of breakfast that determines whether you will enjoy a healthy day going ahead or not.

What hurts your body most is the amount of sugar that you have in your breakfast. With so much added sugar lurking in granola, cereals, pastries, breads and yogurts, you might as well just call it a dessert.

According to nutritionists, there are three options to grain-based breakfast foods.

One, high protein breakfast. Eggs are a high protein option. They are also high in cholesterol, but if you have it in moderation, you need not worry about heart problems. Make a vegan breakfast bowl of sweet potatoes, beans and avocado.

Two, sweet alternatives. Try plain yogurt instead of a sweet one. Top it up with berries and nuts or sliced apples with sugar-free peanut butter. Or just have a whole Orange or make yourself a fruit salad.

Three, greens and vegetables. Try breakfast salad with avocado and hard-boiled eggs. Experiment with cauliflower to make hash browns. Bake a sweet potato and add salsa, yogurt or nuts.