Breakfast is touted as the most important meal of the day, because it kick-starts your metabolism and generally gives you fuel to run on until lunchtime hits. But you can so easily get it wrong, so we asked Pippa Campbell, nutrition and weight loss coach, to talk us through some of the red flags.
Following the ‘everything in moderation’ rule is the best route to a healthy lifestyle, so you obviously shouldn’t beat yourself up if you eat any of the below every once in a while. However, Pippa recommends not going overboard with any of the foods listed, and to avoid consuming any of them daily for breakfast.
White toast
‘Toasted white bread is less likely to keep you feeling fuller for longer compared to brown bread, as it’s significantly lower in fibre. A fibre-rich diet helps to maintain bowel integrity and can also aid in reducing bad cholesterol. However, when choosing brown bread, make sure you read the label because contrary to belief, brown bread doesn’t automatically mean it’s 100 per cent whole wheat bread. Make sure the label says the bread is whole wheat or whole meal flavour, as opposed to “enriched”, otherwise it will have the same nutrient content as white bread. Also, look for a brown bread that has the fewest number of ingredients to ensure maximum nutrition and minimal additives.’
Greasy fry up
‘This breakfast option can be calorific! Greasy fry-ups are usually fried in vegetable oils, which become rancid when heated. One way to make this breakfast healthier is by opting for poached or scrambled eggs instead of fried. Also grill a couple of rashers of lean bacon, rather than frying to keep the calorie count down. Mushrooms can be a great way to add some low-calorie bulk to a breakfast because they’re very high in fibre. Lightly fry them in coconut oil, so that they contain some heart healthy fats. Also, skip lathering your brekkie with tomato ketchup, as this is usually highly processed and full of sugar. And lose the fried bread, as this is calorie-dense and has next to none nutritional value.’
Just a smoothie – and nothing else
‘Having just a smoothie for breakfast can be a sugar-packed option. If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars”. Free sugars can be detrimental for teeth, energy levels and in maintaining a healthy weight. Even if you add the likes of kale and spinach to your fruity smoothie, it won’t cancel out the sugar, so try to keep fruit to a minimum and include more greens. This breakfast choice also doesn’t contain much protein, so you’re unlikely to feel full for long. If you’re going to have a smoothie, I’d suggest you add a scoop of a plant-based protein powder, which is easy to digest and will help to keep you feeling fuller for longer.’
Sugary cereals
‘A healthy breakfast can maintain blood sugar levels, minimise snacking later on and can fuel your body to help you function for the rest of the day. However, if you go for particularly sugary cereals it can raise levels of glucose in the bloodstream, which may result in a short burst of energy but this will only last for a short period of time, leaving you feeling more sluggish later on.
‘It’s also important to note the portion size of cereals, especially sugary ones. Consider whether the portion size suggested on the box is the same portion you’re consuming, as it’s easy to pour more than suggested, resulting in more calories and more carbohydrates than necessary being consumed. Try to choose cereals that are graded green for sugar when possible.’
Pre-flavoured porridge
‘Porridge can be a healthy and nutritious way to the start your day, but if you grab a sachet or a pot of instant flavoured porridge you may be sabotaging your healthy eating plan. Instant porridge is usually packed with sugar and salt – a sachet of golden syrup-flavoured porridge can have around 29.5g of sugar per 100g, for example. If you don’t have the time to stand over the cooker in the morning stirring your oats, then opt for plain porridge and add some flavours yourself. Give your porridge a tasty nutritional boost with some blueberries or sliced banana for a less sugary option.’
Cream cheese bagel
‘Bagels are made with refined wheat flour, which has been stripped of the fibre and nutrients that gives whole grains their health benefits. As bagels are so dense, they are also extremely high in calories compared to most sliced breads. I would suggest opting for rye bread instead, which has a low glycemic index, so is less likely to spike your blood sugar and insulin levels. Cream cheese is ok to have occasionally, as long as you’re not dairy intolerant, but it can be loaded with fat and calories, so I wouldn’t advise my clients to have this daily.’
Cereal bars
‘The average cereal bar is packed full of sugar and usually contains little protein, so although you might think you’re going for a healthier option by choosing a cereal bar over a chocolate bar, this may not actually be the case. They definitely don’t count as a nutritious breakfast option. Some sugar within the bar may come naturally from the fruit, but the majority of cereal bars have added sugar. Too much sugar can raise blood sugar, insulin levels and inflammation.’
Coffee with syrup
‘Adding flavoured syrup to your coffee, whether it’s pumpkin, vanilla or hazelnut, is a way of shooting up the sugar levels and artificial colours. With a pump of any syrup the calories increase significantly – not a great way to start your day. If you’re craving more flavour but don’t want the glucose spike, which is likely to make you crash shortly after drinking your coffee, then add some pure powdered cinnamon (not cinnamon sugar) to your coffee. Or consider storing your coffee beans with cinnamon sticks to infuse them with flavour. If you’re still craving vanilla then opt for vanilla extract rather than vanilla syrup, as this gives you a delicious flavour without the high sugar levels that the syrup has.’
Most shop-bought granola
‘Most shop-bought granola is extremely high in sugar, due to having been dipped in sugary syrups, as well as being loaded with chocolate chips and dried fruits. Even the less sugary options tend to have only a little protein, with not much fibre and a small amount of vitamins and minerals. If you’re craving granola, try to make batches of it yourself, using xylitol or a small amount of maple syrup as a sweetener. Opt for fresh fruit rather than dried for added flavour.’
Blueberry muffin
‘Blueberries provide high amounts of antioxidants and may lower your risk for heart disease, but this sadly doesn’t mean that blueberry muffins are healthy! These treats don’t usually contain many blueberries and tend to be high in fat and calories. If you do decide to go for a blueberry muffin, make sure real blueberries are contained on the packaging. Some brands use fake blueberries and if you’re going to have this sugary breakfast option you at least want the health benefits of real blueberries.’
Concentrated orange juice
‘The more processing a food undergoes, the more potential there is for a loss of nutrients. Concentrated orange juice is a prime example. Juice concentrate contains less than fresh juice, mainly due to the evaporation and filtration techniques. Concentrated orange juice is also naturally high in fructose, which can result in a spike in your blood sugar levels. Instead of drinking concentrated orange juice, eat a whole orange.’
Shop-bought breakfast sandwich
‘Where do I start with this breakfast option?! Shop-bought breakfast sandwiches can contain a large amount of fat, sugar and salt, often due to the addition of mayonnaise based dressings. As these tend not to be homemade it can be tricky to distinguish what has gone into making this breakfast option. Most are not ultra-fresh and are often made with the cheapest cheeses, meats and spreads. Also, many pre-packaged foods have added preservatives and sodium in them, to help ensure shelf life. Although a shop-bought breakfast sandwich may appear to be a quick and easy way of making sure you eat in the morning, your health is unlikely to thank you for it!’
Skipping breakfast entirely
‘The break from food when you sleep gives your digestion a rest, but delaying food for too long may lead to overeating when you next eat and, in turn, cause you to choose sugary foods instead of more balanced options in order to boost your energy. You may also find that you play ‘catch up’ with your calories, resulting in you eating far more than you should late at night when it is more likely to be stored as fat than used for energy. Skipping breakfast can also lead to a slower metabolism and a lack of concentration.’
