Looking to improve your diet in 2017, but don’t know where to start? Whether you’re a ‘breakfast person’ or not, it’s great to begin the day fuelled and ready to go. Trust us, we'd love nothing more than to dive into the all you can eat breakfast buffet too, because pancakes are life, but it’s important to choose something healthy and nutritious so that you're not slouching at your desk by 10am, crying out for a strong coffee. We’ve compared the calories and macronutrients of some of the UK’s favourite breakfast options to prove that calories can be incredibly deceptive, and that actually, you need to consider the bigger picture when whipping up your morning meal.
Calories kcal Protein g Fat g Carbs g Sugar g
Hovis Soft White Medium Bread, 2 slices (80g) 186 7 1.4 35.8 2.8
Scottish porridge oats (50g) 181 5.2 3.5 30.3 0.6
Hartley’s Strawberry Jam (15g teaspoon) 39 Trace Trace 9.5 8.7
Whole Earth No Added Sugar Peanut Butter (20g) 129 5.3 11 1.8 0.8
Kelloggs Coco Pops (30g) 117 1.7 0.8 26 11
Lizi’s Low Sugar Granola (50g) 250 7.1 13.6 22.6 1.9
Semi-Skimmed Milk (200ml) 100 7.2 3.6 9.6 9.6
Alpro Unsweetened Almond Milk (200ml) 26 0.8 2.2 0 0
Pret Pain Au Raisin (110g) 361 7.3 15.9 46.3 17.8
Pret Egg, Mushroom and Beans Power Pot (214g) 160 9.7 7 14.7 3.6
Starbucks Semi-Skimmed Milk Latte (Grande) 188 12.4 7 18.5 16.5
Tetley Green Tea (225ml cup) 2 0 0 0.7 0
As you can see, all aspects of the nutritional information above play a huge part in your diet - not just the calorie content. Before reading this blog post, did you know that one single teaspoon of strawberry jam can have 8g of sugar? And did you also know that one small pastry can have almost 16g of fat? It’s easy to see why people struggle with those pesky sugar cravings throughout the day when they’re consuming these types of foods from the get-go. Don't worry, we're all guilty of devouring a pile of croissants while spooning Nutella from the pot. What you need to know is that although you're used to these bad habits, it doesn't mean they can't be changed. Carbohydrates Now we need to get something straight. Carbohydrates can actually be great for you, providing they’re the right sort. Complex carbs are foods which contain vitamins, minerals and antioxidants (such as oats, brown rice, potatoes and lentils), whereas simple carbs are much heavier in the calorie/sugar department (such as white bread, white rice and baked goods). With this in mind, it means that the high percentage of carbs in the pastry does not make it ok. Instead, opt for brown bread or oats. Save those tasty pastries for special occasions and you'll appreciate them a whole lot more. Why do we need carbs? For energy, of course! Those who are hitting the gym several days per week will need more carbs than those who don't, granted, but everybody needs carbohydrates in their diet, so stop that ultra low carb plan right now! Fats Similarly, fats can also be great for you. Once again, they just need to be the right fats. Foods such as feta, avocado, seeds, nuts, and fish are your best bet, as they can all improve blood cholesterol levels, lower your risk of heart disease, and benefit insulin levels and blood sugar. Ice cream, french fries and cookies are examples of bad fats, so steer clear of those. Picture this. An avocado filled with an egg and topped with a bit of crumbled bacon and feta, vs a slightly aggressive, greasy looking bacon, sausage and cheese sandwich. They might appear to have similar fat levels, but which do you think is the right choice? (Hint – it’s not the aggressive sandwich). Protein Depending on how seriously you’re training (if at all) is how you need to judge your protein. If you’re working hard at the gym on a regular basis, you’re going to need slightly more protein, alongside those ‘good carbs’ and 'good fats', to refuel your body. Everybody needs protein, but if you'd consider yourself to be fairly inactive, you won't need as much as Phil or Tracey at the gym who smash their weight training and HIIT four days a week. Focus on the likes of chicken, Greek yoghurt, feta and lentils to up your protein, and feed that huger until your tummy is content. Calories Last but not least, calories. AKA, the second worst c-bomb. The funny thing is, you really shouldn't fear them! Yes, swapping peanut butter for jam on your toast will cost you more calories, but you’re getting great fats, great protein and far less sugar in making this swap. Who wouldn't want that for the sake of a healthy body? Plus, peanut butter is a food sent from the Gods. It’s the same situation for the granola. While granola is still not your best choice in comparison to say poached eggs and veggies, if you’re the kind of person who needs a bit of crunch in the morning, finding a granola or muesli that isn’t packed full of additives and sugar will be a great swap for your usual bowl of frosted flakes or choco boulders. Better still? Make your own! Top your granola with some natural Greek yoghurt, nuts and berries, and you're off to a great start! Take a minute to absorb this information, and allow it to stay fresh in your mind for when you're charging into your local Starbucks to order your first meal of the day. That said, it’s important not to get too hung up on calories and ‘hitting those macros’, unless you want to of course. All that matters is that you teach yourself what is a good choice, and what isn’t, and finding a balance. Learning this will help you to move beyond making those poor choices out of convenience, and appreciating every crumb of something a little less healthy when the times comes. Remember, your stomach isn't a rubbish in a bin, so don't fill it with junk.