Eat light
Healthy cereals
Reach for the same box of cereal every morning? Choose your breakfast wisely with our guide to the healthiest choices…..
EAT NATURAL FOR
BREAKFAST TOASTED OATS, CAPE GOOSEBERRIES AND PECANS, £2.99 FOR 450G
This is made with 44% oats, with honey and maple syrup to sweeten, plus seeds, fruit and puffed rice. The cape gooseberries give it a nice citrussy tang. It’s completely free from artificial ingredients, and the seeds, nuts and fruit provide essential fats and magnesium. But, despite the oats, it won’t fill you up for as long as porridge would, as the 26% sugar content, albeit natural, raises the Gl too high for it to be sustaining. PER 40G SERVING: 173CALS,7GFAT(1G SATURATED), 10.6G SUGARS, 2.7G FIBRE, TRACE SALT
KELLOGG’S SPECIAL K BLISS CREAMY BERRY CRUNCH, £2.79 FOR 375G
These Special K flakes come with vanilla-flavour cereal clusters and freeze-dried cranberries and raspberries. It has 35% more sugar than standard Special K, but still has added vitamins, including
B complex. C and D. It actually fills you up quite «d, probably as it has a relatively high protein content It’s good if you’re pregnant, as contains about a third of your RDA
PER 406 SERVING: 153 CALS. 1.2G FAT (0.6G SATURATED), 9.26 SUGARS. 1G FIBRE. 0.36G SALT
DORSET CEREALS TASTY, TOASTED SPELT, BARLEY & OAT FLAKES, £3.49 FOR 690G
This delicious combination of barley and spelt flakes, made with 45% nuts, seeds and fruit, may be a good option if you’re mildly wheat intolerant (spelt is more easily digested), but it’s unsuitable for true coeliacs. Also, there’s sulphur dioxide in the pineapple, which some asthmatics can be highly sensitive to, and it contains salt – about 7% of your daily maximum per 40g bowl. Tasty, but doesn’t quite tick all the free-from boxes. PER 40G SERVING: 148 CALS, 4.5G FAT (1G SATURATED). 10.5G SUGARS, 3G FIBRE, 0.4G SALT
for
LIZI’S ORGANIC GRANOLA. £4.99 FOR 500G
If you’re looking for a low-glycaemic-load brekkie that isn’t porridge or ^^^^ eggs, this is a great option. It’s made with oats, Best seeds, rapeseed oil and TOT desiccated coconut. Plus, it’s sweetened with Agave syrup, a natural sweetener with a low G Despite being carb-c-ased, one bowl has the same effect on your blood glucose as just one spoonful c* s jgar. That means it should keep you go all morning-and it’s deliciously crunchy, too. PER 40G SERVING 97 CALS, 11.2G FAT (36 SATURATED), 4G SUGARS, 3G FIBRE.
JORDANS SUPER BERRY MUESLI, £3.18 FOR 700G
This muesli consists of raw and toasted wholegram cereals (including wheat flakes) and is packed with cranberries, blueberries, blackcurrants, morello cherries and whole almonds. As mueslis go, it tastes really tangy and interesting. It’s a source of magnesium, iron and antioxidants, too, but despite sugar not appearing in the ingredients list, it contains 25% sugars, so watch your teeth. Good as a quick snack rather than a particularly sustaining breakfast option. PER 40G SERVING: 139 CALS, 3G FAT (0.4G SATURATED), 10.2G SUGARS, 3.2G FIBRE, TRACE SALT
KELLOGG’S ALL-BRAN CRUNCHY OATBAKES, £2.29 FOR 375G
The high fibre content of these baked oat and wheat bites, with cinnamon and nutmeg, will help a sluggish bowel (though there’s nothing like original All-Bran, with twice the fibre, to get your digestive system moving). One serving has 25% of your RDA of vitamin D, iron and most B vitamins added, and 50% of your RDA of folic acid. It’s 32% sugar, though – that’s two teaspoons per bowl – so be sure not to add any extra. PER 40G SERVING: 158 CALS, 6G FAT (3G SATURATED), 12.8G SUGARS, 4.8G FIBRE, 0.26G SALT
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