HEALTHY AND AFFORDABLE BREAKFAST SWAPS WORTH MAKING
IF YOU want a healthier lifestyle, breakfast is the place to start, says Sophie Medlin, consultant dietician and director of CityDieticians (citydietitians.co.uk).
“Breakfast can be a great opportunity to get in one or two portions of fruit or vegetables, and making some simple swaps can improve the nutritional quality of your breakfast.”
1. Instead of cereal try a low-fat Greek yoghurt with frozen berries and a handful of cereal
“Having a big bowl of energy from carbohydrates may be more than you really need,” says Sophie. “Yogurt gives protein which will help to keep you fuller for longer, as well as giving you essential nutrients like calcium and B vitamins.”
2. Lots of people enjoy pancakes for a weekend breakfast, but Sophie suggests replacing the flour with mashed banana will give you a fibre boost and add extra vitamins.
Top with yoghurt, berries and chopped nuts, and you have a delicious, high-fibre, highprotein, nutrient-rich start to the day.”
3.“Protein bars or balls are still processed foods, regardless of their ‘natural’ labels,” warns Sophie. “Making your own is really easy and you can control how much sugar and added extras you want to include.”
4. Smoked salmon is a staple breakfast for many, but there are lots of other types of fish.
“Mackerel is such a great source of protein and the essential fatty acids are vital for heart and brain health,” says Sophie. “Try fillets with eggs instead of bacon, or have them with spinach and tomatoes for a super-healthy breakfast.” 5. If you love a love a sausage sarnie but want to cut down on pork fat “Chicken sausages are far leaner than pork,” says Sophie. And swapping your bangers for chicken with wholegrain bread makes for a high-protein start to the day, featuring lots of fibre too, which is important for digestive health.