To some, breakfast looks like shoveling a piece of toast into their mouth while trying to get the kids out the door for school.

For others, it's surviving on a coffee until lunchtime or simply skipping the meal altogether and hoping they'll have time to eat later.

But the first meal of the day matters more than people realize.

After living with type 1 diabetes for more than 50 years, Toby Smithson, senior manager of nutrition and wellness at the American Diabetes Association, told Newsweek there are several breakfast habits she avoids because they can make blood sugar management more difficult and leave people feeling less satisfied throughout the morning.

1. Skipping Breakfast

One of the biggest mistakes Smithson sees is skipping breakfast altogether.

While some people assume missing a meal will help them consume fewer calories, she said it can have unintended consequences for blood sugar control and hunger later in the day.

"Consuming breakfast may help support blood glucose management by providing an opportunity to distribute carbohydrate intake more evenly throughout the day rather than consuming larger amounts at later meals," she said.

Blood sugar spikes are a normal part of eating, but meals that are heavy in refined carbohydrates and low in protein or fiber can cause glucose levels to rise and fall more rapidly.

Those sharp fluctuations may leave people feeling hungry sooner, leading to extra snacking and making weight management more difficult over time.

By contrast, a balanced breakfast containing fiber-rich carbohydrates, lean protein and healthy fats may also help promote fullness until lunchtime.

2. Ignoring Carbohydrates Entirely

Carbohydrates often get a bad reputation, but Smithson said avoiding them completely is not the answer.

"The amount of carbohydrate that's right for breakfast depends on an individual's eating plan, health goals and blood glucose patterns," she said.

Instead, she recommended choosing higher-fiber options such as fruit, beans and whole grains, and pairing them with protein or healthy fats.

This combination may help support steadier blood glucose levels and provide more lasting energy.

3. Not Getting Enough Protein

Another breakfast habit Smithson avoids is eating meals that are heavy on carbohydrates but light on protein.

"Protein is an important part of a balanced breakfast because it can help you feel full longer," she said.

Foods such as eggs, cottage cheese, Greek yogurt and tofu can be paired with fiber-rich carbohydrates to increase satisfaction and reduce the temptation to reach for snacks before lunch.

"A breakfast that includes both protein and fiber can provide more sustained energy throughout the morning," Smithson said.

4. Assuming Certain Drinks Are Healthy

Some breakfast beverages can appear nutritious while quietly packing in large amounts of sugar and calories.

Smithson said specialty coffee drinks such as lattes, mochas, frappes and flavored iced coffees are common culprits.

"While these may be perceived as more natural options, they still provide carbohydrates and calories and can affect blood glucose levels similarly to other added sugars," Smithson said.

What a Balanced Breakfast Looks Like

Rather than focusing on what to avoid, Smithson encourages people to build breakfasts around a simple formula: a lean protein or healthy fat paired with a high-fiber carbohydrate.

Some of her examples include eggs with whole-grain toast and sliced tomato, a bowl of cottage cheese with fruit, or tofu and vegetables in a whole-grain wrap.

"This combination of lean protein, healthy fats with a quality carb also helps increase satiety and provides sustained energy throughout the morning," she said.

One Breakfast Swap To Make Today

For those looking for an easy upgrade, Smithson recommended filling half of a plate with non-starchy vegetables, one-quarter with lean protein and one-quarter with a quality carbohydrate source.

"A lower-carb, lower-saturated-fat breakfast option is an egg white wrap filled with tomatoes and spinach, paired with a plant-based sausage patty," Smithson said.

Another nutritious choice is overnight oats made with a high-fiber oatmeal, low fat milk, and topped with nut butter.

Contact Newsweek editors on this story: Kara Dolman and James Debens