What’s the best thing to eat for break­fast?

Daily Mail - - Good Health -

AS REC­OM­MENDED by di­eti­tian Sian Porter. This week: Por­ridge on the go

PICK an in­stant por­ridge pot for slow- re­lease en­ergy from the oats and choles­terol-low­er­ing oat fi­bre.

But choose one with­out added sugar — dried fruit will add a lit­tle iron and nat­u­ral sweet­ness, but it won’t usu­ally be enough to count as one of your five-a-day.

Avoid pots with ‘golden syrup flavour’, or sim­i­lar, as these mostly have added sugar. Check it comes in un­der 18g, which is 20 per cent of your daily sugar to­tal. Add a ba­nana for one of your five-a-day — this would also pro­vide potassium, which is good for con­trol­ling blood pres­sure. A hand­ful of almonds would boost fi­bre and cal­cium.

In­stant por­ridge pots vary, but with the fruit and the nuts this break­fast is likely to con­tain about 250 calo­ries.

Aim to have 20 per cent of your to­tal daily en­ergy in­take — about 400 calo­ries for a woman, 500 calo­ries for men. With a ba­nana and a cof­fee made with skimmed milk, this break­fast would be about right.

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