What Should I Eat For Breakfast?

Breakfast—the most important meal of the day, or so they say… 

But in the hustle of morning routines, many of us reach for the quick fix: cereal. 

It’s most people’s staple in the cupboard, but it lacks protein and good fats which are what fill you up and satiate you. It is a heavy sugary carb start, which causes blood sugar to spike, making you feel hungry way before lunch time!

Did you know some of the most popular brands contain 35% sugar or up to 12 grams of sugar per 30g serving which is 3 teaspoons! That’s already half of the daily recommended intake for children…

Not to mention, most people double up those portion sizes. 

According to research the average bowl weighs 73g rather than the 30g suggested portion size. That means your child could be having their daily sugar intake, 6 teaspoons of sugar before school! And we wonder why they can’t sit still.

But I love cereal! What should I do?

Try these swaps…

Crunchy Nut lovers – Swap 35% sugar content from your sweet tooth for Cornflakes at just 8% sugar or if that’s a stretch, try Cheerios as a next healthy level at 17% sugar. 

Is your Kid addicted to Frosties? – Swap that 37% sugar filled bowl for a healthier bowl with Coco Pops amazingly at more than 50% less sugar meaning it’s only 17% sugar. 

The key to healthier cereal bowls is to ensure minimal sugar and maximum fibre which is where options like Weetabix come to the forefront as a better option at 4.2% sugar and 10% fibre - don’t forget to add your favourite berries before serving!

The optimal breakfast

If you're looking for an optimal breakfast, I would suggest breaking up with cereal and trying these alternatives:

Greek Yoghurt: High in protein and packed with probiotics
Greek yoghurt is my breakfast go-to. Top it with some fresh berries and a sprinkle of seeds for an antioxidant boost.

Porridge: Oats are a great breakfast staple, offering a good dose of fibre, but context matters. It’s great before a run or the gym but if you are just sitting at your desk all day it will spike your blood sugar and may be best to add more protein and fats to it. Try adding peanut butter or protein powder for a more filling breakfast with more stable blood sugar. 

Eggs: Boiled, poached, or scrambled, eggs are a protein-rich option that can keep you fuelled till lunch. Pair them with Sourdough Toast and you have possibly the most well-rounded breakfast.

Now, let’s do the maths

Look, I know what you are thinking... Cereal is cheap. 

If we take the average cereal bowl at 73g, a cost per bowl looks like:

50p for the cereal (crunchy nut) and about 25p for the 250ml of milk that goes with it.

So, your daily breakfast is costing you £0.75p per day or, £273.75 per year for the privilege of 9.3kg of sugar per year.

If we look at eggs, a typical medium free range egg is 25p, and a slice of sourdough is approx 15p, meaning if you have 3 eggs and a slice of sourdough breakfast will cost you 90p a day! 

So whilst cereal is cheaper by 15p, an optimal breakfast is a health investment well worth the money.

Why switch?

• It will drastically cut your sugar intake 
• Increase your energy levelS 
• Keep you fuller for longer
• Set the right tone for your day