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Kelloggs disputes the report after five of their popular titles rank in the top 10 breakfasts for most sugar.

A bowl of some popular brands of breakfast cereal contains more sugar than three chocolate chip cookies, according to a study released on Wednesday.

A study from the Environmental Working Group, a Washington, D.C.-based health information non-profit, found that one cup of any of 44 children’s breakfast cereals has more sugar than three “Chips Ahoy!” cookies.

The worst cereal for sugar is Kellogg’s Honey Smacks, at nearly 56 percent sugar by weight, according to EWG’s analysis. A one cup serving of Honey Smacks contains more sugar than a Hostess Twinkie, the report found.

Read more: Study shows some cereals pack more sugar than cookies

With the busy holiday season, chances are you’ll need to grab a fast-food breakfast.

The holidays are just about here, and between errands and travels, you may have to hit up a fast-food joint or coffeehouse in search of breakfast. The bad news: There’s plenty of junky temptation out there. The good news: Lots of franchises have jumped on the health bandwagon and now offer better alternatives. Here’s what to avoid, as well as better-for-you choices:

Read more: 5 Worst Fast-Food Breakfasts (and What You Should Order Instead)

Restaurants across Canada are taking a bite out of the competition by doling out free breakfast.

By 8 a.m. Tuesday morning, the breakfast sandwich assembly line at the Subway restaurant on Granville St. in downtown Vancouver was in overdrive—English muffin, pre-cooked egg, sliced ham and cheese, then into the oven. Brush away crumbs. Repeat. Despite the frantic pace, the lineup spilled out the door and down the street, drawn by that siren call of the tired and hungry morning consumer—a free breakfast and coffee.

There may be no such thing as a free lunch, but when it comes to breakfast, fast-food chains are doling out meals and coffee to anyone who’ll take them. Last November, Burger King Canada gave away free coffees every Friday, having earlier handed out complimentary breakfast sandwiches. Subway’s one-day breakfast and coffee giveaway was its second in 10 months. Meanwhile, McDonald’s has blitzed the morning crowd with free coffees five times since 2009, with each event lasting between one to two weeks.

The goal is invariably the same each time—to get as many new people as possible to try their offerings with the hope that some moochers come back for more as paying regulars.

Read more: Free food fight

Start your day off on the right foot by avoiding these common, yet unhealthy breakfast options.

Whether you’re working out to build muscle, get definition, train for a marathon, lose weight, or because you’re just health conscious, you should be well aware of what you’re putting into your body on a daily basis and just how important that first meal of the day is. If, however, you’re like a lot of men and don’t really think about it (perhaps because you never seem to put on weight or believe that a little bit of this here and there won’t make a difference), then your breakfast food choices may not be so considered. If so, they can do a lot more than affect your overall fitness, having far-reaching effects on things such as your cholesterol, heart health, sex drive, and attention span. We’ve chosen five of the worst breakfast foods you can eat.

Cereal
It might seem obvious, but you’d be surprised how many people (grown-ups included) reach for a sugary cereal box every morning. It’s convenient, quick, and if you opt for one of the ones that aren’t coated in sugar, you probably think they’re pretty good for you, right? Wrong. It might seem a controversial choice on this list of worst breakfast foods, but plenty of regular cereals are actually packed with sugar and, thus, warrant a place here for the simple fact that you’re getting a dose of something you aren’t fully aware of.

Read more: Worst Breakfast Foods

This morning tip lets you eat more of something delicious in order to get your bikini body slim.

Most diets call for eating less and cutting out certain foods completely. Which is why, when we came across a new weight-loss tip that involves eating more of something that’s both delicious and—get this—pretty damn fatty, we had to share it.

In a small-scale study, researchers at Beth Israel Deaconess Medical Center, a hospital in Boston affiliated with Harvard Medical School, found that when subjects ate walnuts at breakfast, they felt more satiated than those who didn’t snack on nuts. In fact, the walnuts were so filling that hours later, at lunch time the people in the study reported still feeling full.

Read more: What to Eat for Breakfast to Get Slim for Bikini Season

People who had this 610-calorie meal in the morning actually lost weight in the long run: study.

How’s this for a wake-up call: Research shows that eating breakfast may help you lose weight, perform better at work, and lower your risk of heart disease and obesity. Here are easy ways to start your day right.

1. Slice and savour
To reap all the benefits of your favourite fruit, eat it immediately after cutting it up. Carving an apple or peeling a banana and saving half for later leaves the fruit exposed to the air, which can destroy some of its vitamins and antioxidants.

2. Designate breakfast your biggest meal of the day
Research suggests that those who eat more in the morning make healthier food choices and consume fewer calories throughout the day. In one study from Virginia Commonwealth University, participants who ate a 610-calorie breakfast rich in carbs and lean protein (including milk, whole-wheat bread, turkey, eggs and cheese) for eight weeks lost more than 21 percent of their body weight, compared to just 4.5 percent for the eaters who consumed a 290-calorie breakfast. The first group also reported less hunger and fewer cravings overall.

Read more: Eight healthy breakfast dos and don’ts and morning sandwich recipe

This quick way to start your day is about as ‘close to perfect’ as you can find, says expert.

What did you have for breakfast this morning? At 7:30, I had a cup of cereal with skim milk. Sounds pretty healthy. In the scheme of things I could have done a lot worse, except by the time I got into work at 9:30, I was starving.

Then came what I call my “second breakfast,” when I’m suddenly stuffing my face full of whatever I can get my hands on to curb my hunger. Since it’s a new year, and I’d like to get things off to a good start, I think it’s time for a new breakfast.

But what to eat? Oatmeal is as close to perfect as you can get for a breakfast food.

Read more: The #1 food you should eat for breakfast this year

Those who sit down to a full meal each morning — even if they’re not hungry — tend to be a certain way.

I’ve always been a breakfast eater. Breakfast—along with a couple cups of coffee—gives me that much-needed energy boost to start my day and keep me going until I break for lunch. My breakfast-eating habit isn’t unique, but there are plenty of people—some of my friends and family included—who start their day on an empty stomach. It was a question from one of those non-breakfast-eating friends of mine that inspired this topic: did she really have to eat breakfast even if she wasn’t hungry?

Read more: Should I eat breakfast—even when I’m not hungry?

In the quest for a healthier lifestyle we need to make time for breakfast, and that doesn’t mean a coffee and a doughnut at 10:00 a.m.

The perfect breakfast is one that contains complex carbohydrates found in whole grains, some protein, a calcium source from milk or fortified soy beverage and fruit.

Read more here: Why you shouldn’t skip breakfast