18:19 15 February 2017
Many varieties of breakfast cereal that make it to the breakfast table are loaded with sugar. This is one of the reasons why many children and adults are eating over double the recommended daily sugar intake, a recent survey has found. This is worrying as it can significantly increase the risk of developing heart disease, type 2 diabetes and some cancers.
To help you reduce your sugar intake, nutritionist May Simpkin offers five alternatives to calorific cereals.
1. Eggs – Poached, fried, scrambled or omelette served with tomatoes, sautéed mushroom and wilted spinach. You can also boil the eggs and serve with asparagus.
2. Porridge/Oatmeal – Made with semi-skimmed cow’s milk or water with one tablespoon chia seeds for added protein and fibre. Alternatively, you can also make a batch of overnight oats by combining 1 cup of oats with 1 cup of milk, ½ cup yogurt, 1 cup orange juice, 1 grated apple and 1 tbsp chia seeds.
3. Natural Greek or coconut yogurt combine with fruits, 1 tbsp chia and pumpkin seeds.
4. Breakfast smoothies – Combine Greek or coconut yogurt with 1 tbsp nut butter, oats, chia seeds, 1 portion of any seasonal fruit and any two types of vegetables such as kale, celery, spinach, and lettuce.
5. Sourdough toast – Top it with smashed avocado, freshly squeezed lemon juice, chili flakes, salt and pepper and a drizzle of olive oil.
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