LIFE How to liv
As research reveals nine million Brits have eaten the same thing for breakfast for the last five years, Rachel Tompkins asks the experts how to mix things up for boosted health and enjoyment
What did you have for your breakfast this morning? How about yesterday? Or the day before?
From toast to porridge to eggs, if you’re a creature of habit you’re by no means alone.
New research from Alpro has revealed that more than nine million Brits have eaten the same thing for breakfast for the last five years. Sticking to their regular routine was key for many while others admitted they simply didn’t have time to make something different.
But a good, varied breakfast can set you up for the day, providing energy, essential nutrients – and even making you more dateable.
Yes, really. Scientists at the University of Montpellier, France, discovered that people who ate a breakfast rich in refined carbohydrates were rated less attractive than those who started the day with healthier, unrefined carbs. A subtle shift in facial attractiveness was also put down to changing blood sugar levels and insulin, affecting skin appearance and having longer-term effects on sex hormones.
So there’s certainly truth in the old adage that breakfast is the most important meal of the day.
But why?
“The general consensus is that consuming breakfast is good for your health,” says Dr Helen Flaherty, public health nutritionist and director of health promotion and education at Heart Research UK.
“Skipping breakfast is associated with poor concentration, low energy levels and it can lead to overeating later in the day.
“It replenishes glucose levels to boost energy and alertness, alongside other essential vitamins, minerals and nutrients required for good health.
Fine-dining chef Dennis Littley (askchefdennis.com) agrees. “Breakfast is not just a meal, it’s a nutritional foundation for the day ahead.
“A well-balanced breakfast fuels our bodies and minds, providing essential nutrients and energy,” he says.
“It kickstarts our metabolism, improves concentration and contributes to overall wellbeing. But when people eat the same thing every day, they miss out on a diverse range of nutrients that a varied breakfast can offer.”
Here’s how to mix things up for your best breakfast ever.
SAY NO TO SUGARY CEREALS
For most people, even if they do manage to find time to eat breakfast, it’s a rushed bowl of processed cereal, or a slice or two of nutrient-poor toast, which, Dr Flaherty warns, is actively bad for our health.
“A common breakfast choice for many people is a bowl of cereal with milk.
“Breakfast cereals can be low in fat and contain important vitamins and minerals. However, depending which one you pick, they can also be high in sugar. Bread too, especially white bread,” she says.
“As well as increasing the likelihood of tooth decay, excessive sugar consumption is linked with weight gain, which in turn increases your risk of cardiovascular
disease and type 2 diabetes.” Comparing the amount of sugar in different types of breakfast cereal can help you select cereals that are low in sugar and high in fibre.
“Products are considered to be high in sugar if they contain more than 22.5g of total sugar per 100g,” says Dr Flaherty.
“Try to find cereals that are regarded as low in sugar, which have 5g or less of total sugar per 100g.
“Choosing wholegrain breakfast cereals will increase your fibre intake and reduce your risk of bowel cancer and cardiovascular disease.
“A 40g bowl of wholegrain breakfast cereal, containing 5g or less of total sugar with skimmed milk, and a handful of berries and nuts or seeds, would make a healthy breakfast choice.”
Another good choice of breakfast is porridge made with low-fat milk or water, and no added sugar.
Dr Flaherty says: “Porridge oats contain a type of soluble fibre, known as beta-glucan, which can help lower your cholesterol and keep you full for longer.”
BOOST YOUR BREKKIES
Getting stuck in a breakfast rut is all too common.
“Food groundhog day most often happens as a result of busy schedules or a general lack of inspiration,” explains
Dennis. “But it’s essential to break free from monotony and embrace the variety that breakfast can offer.
“Exploring new flavours, textures, and ingredients can make the morning meal exciting and satisfying – and your health and wellbeing will thank you for it too.”
Here he shares how to ensure that your breakfast isn’t boring.
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Incorporate a mix of wholegrains, proteins, and fruits. Experiment with different types of bread, grains, and dairy or non-dairy options.
¢ Colourful and fresh Include plenty of vibrant fruits and vegetables to add colour and freshness. They not only enhance the visual appeal but also contribute to the nutritional value of the meal.
¢ Balance flavours A good breakfast should balance sweet, savoury and umami flavours. Don’t be afraid to experiment with herbs, spices, and condiments to elevate the taste.
¢ Texture play Mix textures for a more interesting eating experience. Pair creamy yogurt with crunchy granola or add nuts and seeds for a delightful crunch.
¢ Prep ahead Plan and prep ingredients in advance to save time on busy mornings. Having a variety of prepared items allows for quick and easy assembly of diverse breakfast options.