If you’re trying to lose weight, it’s best to steer clear of heavy, refined carbohydrates, especially first thing in the morning. Baked goods like donuts, muffins and scones are high in sugar, bad fats and overall calories, Zumpano says.

“Also, if you start your day off with something sweet, you’re more likely to crave sweets all day,” she says. “Sugar is very addicting and difficult to control.”

Speaking of sugar, don’t forget about your drinks. Orange juice and sugary coffee creamers can set you back a lot of calories and sugar. Avoid them, or make sure you factor them into your daily plan.