BREAKFAST SWAP SHOP

These alternatives will give you a tasty, yet more nutritious, start to the day…

✱ SWAP A 30g serving of Crunchy Nut corn flakes contains around 11g of added sugars – more than a third of the Recommended Daily Allowance (RDA).

✱ FOR Lizi’s Low Sugar Granola (£3.70, Tesco), which has less than 2g sugar per 50g serving. It also has a low glycaemic load (GL) to help you to feel fuller for longer. A typical serving size of granola is around 3 tbsp, or 40-45g.

✱ SWAP Some shop-bought fruit yogurt contains around 20g sugar – two-thirds of the RDA.

✱ FOR Natural yogurt and fresh fruit.

✱ SWAP A Pret a Manger 12oz mocha may be delicious but it contains more than two-thirds of the RDA for sugar.

✱ FOR A Foga Banana Turmeric Plantshake (£34.99 for 14 shakes, fogashakes.com) – an indulgent alternative with no added sugar.

✱ SWAP Do you start your day with white toast and jam? Both have a high GI that could cause you to crash midmorning.

✱ FOR Rye, wholemeal or granary bread – these have a lower GI so you’re more likely to last until lunch – topped with a dollop of peanut butter made from 100% peanuts. While high in fat, it’s also rich in protein. Try Meridian Smooth Peanut Butter (£2.80, Sainsbury’s).

✱ SWAP A Costa mediumsized whole milk latte is a comforting way to start the day but it’s calorific, packing in 212 cals.

✱ FOR A Costa medium semi-skimmed cappuccino (5g fat, 154 calories).

✱ SWAP Cereal bars can contain more added sugars than you think. A Stoats Raspberry & Honey Breakfast Bar includes golden syrup and more than a third of your sugar RDA.

✱ FOR A dried fruit bar such as Larabar (£1, Tesco), which only contains natural sugars.

✱ SWAP Love a bacon sarnie? Three slices in a white bap contains about 2.7g salt (almost half your RDA) and, if eaten daily, increases the risk of bowel cancer by 20%.*

✱ FOR Two slices of Burgen Soya & Linseed bread (£1.50, Asda), with pan-fried vitamin D-enhanced mushrooms.**