You’ve kickstarted your morning with a metabolism boosting HIIT workout at home and even practised some meditation before 8am. Wellness win, right?
Yet if you still find yourself totally stumped with what to eat for breakfast, you’re not alone.
It’s no mystery that your AM bite is essential—countless studies have shown that eating a nutritional balanced meal first thing leads to improved focus and increased energy.
But the nutritional minefield is a little, well, saturated, to say the least, and it’s all too easy to be overwhelmed by the many breakfast bars, buns and bites claiming to be healthy whilst secretly packing away hidden nasties.
That’s why we’ve consulted an expert panel of dieticians and nutritionists from the British Association of Nutritionists to bring you the healthiest breakfast buys and kitchen staples to kickstart your day,
No more sugar-laden pastries or porridge pots grabbed on the go. You’re welcome.
THE HEALTHIEST BREAKFAST BUYS:
FROM OATS, TO BREAD, TO MILK
Daylesford Organic Toasted Nut Muesli, £4.99, Ocado
‘This cereal packs an impressive amount of heart-healthy monounsaturated fats from the mixed nuts, is high in fibre and low in sugar. You can add chopped fruit if you want it to be sweeter but – unlike many varieties – at least the choice is yours.’ – Rob Hobson Nutritionist, food consultant and co-author of The Detox Kitchen Bible
MornFlake Oatbran, £1.75, Morrisons
‘Oatbran is better for the digestive system than regular oats. It’s made from the outer edge of the centre part of the grain – known as the groat – which is easier for your body to break down. It’s 50% higher in fibre standard porridge brands, too.’ – Rhiannon Lambert Registered Nutritionist and weight management specialist
Vogel Wholemeal and Oat Bread, £1.55, Sainsbury’s
‘I love Vogel bread. Unlike many pre-packaged loaves, this doesn’t come with added ingredients to give it a longer shelf life. Any sugars it contains are naturally occurring and thanks to the oats, it’s also a good source of protein.’ – Rob Hobson Nutritionist, food consultant and co-author of The Detox Kitchen Bible
4. GLUTEN-FREE BREAD
Biona Millet Bread, £2.69, Waitrose
‘B vitamin-rich millet makes this bread a slow-releasing energy source. The buckwheat flour it contains is high in fibre and minerals like magnesium and copper. It’s refreshing to see so few ingredients in a gluten-free loaf, without added dextrose or maize starch.’ – Rhiannon Lambert Registered Nutritionist and weight management specialist
5. NON-DAIRY MILK
Alpro Almond Unsweetened , £1.80, Tesco
‘While other brands may have a higher nut content, Alpro’s almond milk is fortified with calcium and vitamins B and E. If you are drinking a plant-based alternative in place of dairy, it must contain these nutrients, to help you avoid any gaps in your diet.’ – Rob Hobson Nutritionist, food consultant and co-author of The Detox Kitchen Bible
Fage Total, £1.10, Tesco
‘Greek yoghurt contains good bacteria to help maintain a healthy balance of gut flora – vital for healthy digestion and maintaining a healthy weight. Total has less sugar than other varieties and more protein, which helps keep you full.’ – Rhiannon Lambert Registered Nutritionist and weight management specialist
Pukka Clean Matcha Green, £2.80, Sainsbury’s
‘Research shows that matcha green tea has over three times the antioxidant catechins of regular green tea. Pukka’s teas are whole leaf, which mean the leaves aren’t chopped until they are ready for bagging, to maintain antioxidant potency – and flavour.’ – Eve Kalinik Nutritional therapist and food consultant
Taylor’s of Harrogate Good Morning Faitrade and Organic Coffee, £1.85, Sainsbury’s
‘This smooth, medium roast is made from a combination of beans from three Fair Trade cooperatives in Peru and Nicaragua. The beans are grown at various altitudes, which means you get more inflammation-busting polyphenols than with a single-origin bean. Hands down my favourite coffee.’ – Miguel Toribio-Mateas Nutritional therapist and chairman of BANT
Sainsbury’s Free Range Woodland Eggs, £1.10, Sainsburys
‘The nutritional content of eggs doesn’t vary much, so I choose based on animal welfare. Sainsbury’s winning a British Free Range Egg Producer Award is a good sign – so is the red lion stamp. This means runny yolks are safe for pregnant women to eat.’ – Rob Hobson Nutritionist, food consultant and co-author of The Detox Kitchen Bible
Tesco Strawberry and Spinach Smoothie Mix, £2.25, Tesco
‘The monounsaturated fats from the avocado and antioxidant cyanidins from the blueberries both enhance cognitive function. The flavours work really well together, but the blend doesn’t have the high fructose load of other smoothie mixes containing pineapple or banana.’ – Miguel Toribio-Mateas Nutritional therapist and chairman of BANT
Meridian Crunchy Almond Butter, £3.95, Sainsburys
‘This is divine. Almonds contain prebiotic fibre that nourishes your gut bacteria and produce natural chemicals that help to keep your brain happy’ – Miguel Toribio-Mateas, Nutritional therapist and chairman of BANT
12. NON-DAIRY YOGURT
Sojade So Soya! Natural, £1.45, Planet Organic
‘A source of highly bioavailable protein, this contains all 12 essential amino acids, without all those unnecessary additives foudn in many ‘clean’ alternatives.’ – Miguel Toribio-Mateas, Nutritional therapist and chairman of BANT
Still stuck? Check out these healthy breakfast ideas or try these protein pancake recipe ideas.