Breakfast - Healthy Food Swaps

BREAKFAST FOOD SWAPS - By Food Scientist Kumud Gandhi

Porridge instead of Cornflakes;

Whilst regular cereals are fortified with many vitamins there’s still room for a powerful player at breakfast, of which porridge is the king. Known for its lower glycemic index; therefore keeping you fuelled up ‘til lunchtime; it plays a powerful role in calming the brain to make it more receptive. Porridge is high in protein therefore relaxes the brain and high in fibre thus good for the digestion system; whilst oatmeal porridge helps to regulate cholesterol. But most of all it is known to stimulate the function of nervous system, which can act as a natural anti-depressant.

Brown wholemeal bread for white bread

Small swap - huge difference. White bread is made out of refined bleached flour with the bran and the germ removed, which means all the good stuff i.e. the zinc, fibre, thiamine, and the good fats present in wheatgerm is gone. White bread also contains more salt than brown bread to try and compensate for the natural flavour which has been stripped out. Although white bread is then sprayed with fortified vitamins in the baking process it seems madness to take it all out and then add it back in via a man made process.

Brown wholemeal bread on the other hand is high in fibre, on average three and a half times more than white bread; it contains natural wheatgerm which is high in vitamin B & E and makes the bread more digestible. It has a lower glycemic

index and therefore keeps you fuller for longer.  Brown bread usually contains less added salt because the wheat germ provides natural flavour.

Try avocado on toast

with a dash of lime and black pepper instead of the traditional bacon roll. This provides excellent nutritional 

value especially if it were accompanied with some mozzarella cheese; nutrient rich and filling with just the right balance and boost of good fats first thing in the morning which is great for the brain. Avocado contains an excellent source of vitamin E and is considered the world’s healthiest fruit, because of its nutrient rich contents such as vitamin K, dietary fibre, potassium, folic acid, vitamin

B6, vitamin C and copper. It is also proven to help reduce high cholesterol which is good news for those

with heart related conditions.

Swap the blueberry muffin for yoghurt & blueberries

with a dash if honey if preferred. Yoghurt is a much underestimated milk protein full of live cultures to help build the bank of good bacteria to keep the immune system going strong. Yoghurt is high in calcium, essential for healthy teeth and bone density, a growing problem in the UK and so far that’s just the yoghurt! Fresh blueberries are pack with anti oxidants, the highest of any fruits incidentally, and also contain vitamins A,B,C and E as well as copper (helps prevent depression), selenium, zinc and iron.

It’s hard to imagine that such a simple swap and such a small berry could make so huge a nutritional difference.

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