Bagels, Pancakes and Waffles Bagels, pancakes, waffles and other baked breakfast goods are usually made with refined grains, which are stripped of valuable nutrients including fibre in the refining process. Having said do, you can enjoy these delicious breakfast foods by making some simple switches. Look for bagels, pancakes and waffles made from whole-wheat or whole-grain. Apart from your food choices, how you top them counts, too. Remember that maple syrup is still an added sugar. According to the American Heart Association, you should limit your daily added sugar intake to 25 grams ( if you're a woman and 36 grams ( if you're a man). Packaged or Flavored Oatmeal Oatmeal is a great breakfast option if you're trying to lose weight, but not the packaged ones that are loaded with sugar. A small flavored oatmeal packet may have 8 grams of added sugar and minimal fiber or protein. This means it will be digested faster and you will be left feeling hungry soon after. Plus, your blood sugar could dip. So, always go for plain flavor oatmeal and try to avoid using added sugars. Instead, top your oats with fresh or dried fruit. Using milk or adding nuts is another great option to get in some protein and fat. Call me on my number +91 9844348195 or email me rohith.shashishekar@gmail.com for more guidance on weight loss and weight management. Thanks to one and all for listening to my podcast.