Many of us instinctively go for a sweet, starchy breakfast—jam-topped bagels, honey-tinged wheat flakes, syrup-drizzles waffles—but research shows that refined flour and sugar are the worst foods to eat after an overnight fast. Change up your routine, and think savory in the morning. A healthy balanced diet features very little added sugar, and many people go over the limit by 9 a.m. Instead, indulge in whole grains, berries, and vegetables for a much better start to the day. You'll find you eat more fiber, stay full longer, and have more energy throughout the morning.