Gloucestershire Echo - - HEALTH & LIFESTYLE -



“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.

Swap ce­real for yo­ghurt, fruit and nuts IF YOU want a health­ier life­style, break­fast is the place to start, says So­phie Medlin, con­sul­tant di­eti­cian and di­rec­tor of Ci­ty­di­eti­cians

Chicken sausages have less fat

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