Breakfast is an important meal of the day and what you choose can really set you up for success (or failure) for the rest of the day.
Most of us know that steering clear of highly processed breakfasts is a better choice but many things that are marketed as a 'healthy' choice, aren't all that either.
"Women should aim for no more than 25 grams (six teaspoons) of added sugars per day, while men should aim for no more than 36 grams (nine teaspoons) per day," nutritionist and health coach Mary Sabat told Eat This, Not That.
"Considering this, it would be advisable to keep the sugar content of your breakfast as low as possible or opt for foods with little-to-no added sugars."
To give you something as comparison, the average can of full-sugar Coke contains over 35 grams of sugar, with a 100 millilitre serve containing 10.9 grams.
Here are some popular breakfast options that many actually be more like a dessert.
A favourite of foodie Instagram accounts every, acai bowls (pronounced ah-sah-ee) are packed full of nutrition, but they're also very high in sugar.
One acai bowl could contain as much as 50 grams of sugar, which is actually more than a 600ml bottle of coke or a king-size Mars Bar. To many people, acai bowls are actually just very large smoothies with calorie-dense toppings.
Sugar per serve: 50 grams
Equivalent in teaspoons: 12.5 teaspoons
Yoghurt is a great choice for breakfast, but if you insist on eating the artificially-flavoured varieties then you'll have to cop the sugar that comes with it.
Take this passion fruit-flavoured Chobani yoghurt for example: it contains 16 grams of sugar in each serve, which means it's more sugary than a bowl of fruitloops.
Sugar per serve: 16 grams
Equivalent in teaspoons: 4 teaspoons
Unlike muesli, granola features small "clumps" of oats, dried fruit and seeds that have been baked together using a form of sweetener like honey or agave.
This means it tends to pack a sugary punch – as high as 30 grams of sugar a serve – which places you at risk of suffering an energy burn-out very early in the morning.
Sugar per serve: 21.1 grams
Equivalent in teaspoons: 5.35 teaspoons
They're marketed as being the ultimate, convenient breakfast on-the-go, but drinking an Up & Go every morning is the same as swallowing almost five heaped teaspoons of sugar.
Despite its high protein and fibre content, Up & Go is little more than flavoured milk, and really should be considered a dessert.
Sugar per serve: 16.1 grams
Equivalent in teaspoons: 4 teaspoons
A favourite of nannas across the nation, smearing a thick dollop of marmalade or jam on your toast in the morning is adding more sugar to your diet than you might realise. Â Just one spoonful of blackberry jam contains a huge 9 grams of sugar, which pound for pound is almost more than a Mars Bar.
Sugar per serve: 9.5 grams
Equivalent in teaspoons: 3.5 teaspoons
It's marketed as being the ultimate fuel for athletes, but Nutri-Grain packs a far bigger sugar hit than you realise. In one bowl there's over 10 grams of sugar, which works out to be the equivalent of three heaped teaspoons.
Eating a large amount of sugar for breakfast generally gives you an instant energy hit that leaves you crashing by the time you make it to work.
Sugar per serve: 10.7 grams
Equivalent in teaspoons: 3 teaspoons
They're portable, convenient and tasty, but breakfast muesli bars are packed with enough sugar to make them more suitable for an after-dinner dessert than a nutritious breakfast.
Take these gluten free breakfast bars from Freedom Foods – in each bar there's over 10 grams of sugar – which works out to be the equivalent of sprinkling three heaped teaspoons over your breakfast cereal.
Sugar per serve: 11 grams
Equivalent in teaspoons: 3 teaspoons
It's been the drink of choice to have with breakfast, but juice – of any variety – contains way more sugar than you might realise.
Take for example the classic orange juice by the Daily Juice Company: in just 200ml (the size of a small glass) there's almost 20 grams of sugar, which puts it almost on par with Coca-Cola.
Sugar per serve: 19.8 grams
Equivalent in teaspoons: 5 teaspoons
Yes, it'll keep you regular, but Sultana Bran does come with a fairly substantial sugar hit.
Much of the sugar in Sultana Bran comes from the fructose inside the sultanas, and a small bowl of cereal will whack you with about 10 grams of sugar, which is the same amount in a bowl of Coco Pops.
Sugar per serve: 10.2
Equivalent in teaspoons: 3 teaspoons
It appears to be healthy, but chowing down on a blueberry muffin is probably not the best choice for breakfast.
Despite being relatively high in fibre, muffins have very little protein which means you're likely to feel hungry again only an hour or two after eating one. Then there's the sugar – muffins are essentially mini cakes, and can contain up to 20 grams of sugar per serve.
Sugar per serve: 20 grams
Equivalent in teaspoons: 5 teaspoons
When you make your own muesli it can be the healthiest, most nutritious breakfast in the world – but if you buy a commercial variety, you're running the gauntlet when it comes to sugar.
Take this Carman's Fruit and nut muesli for example – in every 45 gram serve there's six grams of sugar, which works out to be two teaspoons.
Sugar per serve: 6 grams
Equivalent in teaspoons: 2 teaspoons