The American Heart Association suggests that men should limit their daily sugar intake to 36 grams a day. If you start your day with a Pop-Tart toaster pastry, you’ll already be at 42% of your limit. Although Pop-Tarts are relatively low in fat and have 3 grams of fiber, they have just 2 grams of protein. Protein helps to keep you feeling full while staving off age-related muscle loss. Pop-Tarts are a good source of iron and have 100 milligrams of calcium. You’ll also get a few B vitamins.
The National Institutes of Health suggests a smoothie made with fruit, spinach, and yogurt for some protein. A smoothie made with a cup of blueberries, a cup of spinach, and 6 ounces of nonfat Greek yogurt has just 204 calories and 21 grams of protein. Sure, you’ll get 18 grams of sugar, but the sugars come from lactose in the yogurt and naturally occurring sugars in the blueberries. Plus, the 6.2 grams of fiber in this healthier breakfast swap will fill you up and prevent constipation. This smoothie has three times the calcium of your Pop-Tart and more than 600 milligrams of potassium to control your blood pressure.