insideKENT Magazine Issue 34 - January 2015 | Page 73

Breakfast
INSTEAD OF

THE NEXT BEST THING

THE ULTIMATE

WHY

Cornflakes, Special K,
Crunchy Nut Cornflakes

Fruit and Fibre, Shredded Wheat,
Oatibix or Weetabix

Porridge – homemade with a mix of
water and unsweetened almond
milk, plus a spoonful of seeds and
handful of berries

Cereals are high in salt and sugar
and most are not from the
wholegrain. Porridge is made from
wholegrain oats that contain
nutrients to help lower cholesterol
and keep blood sugars balanced.
The almond milk provides added
protein with essential minerals and
the berries give a big shot of
immune-boosting antioxidants.

Toast and margarine with
marmalade or Nutella

Wholegrain, seeded bread toasted
with peanut butter

Toasted rye bread with
cashew nut butter

There is too much sugar and no
protein in the original choice, but
swapping for peanut butter will give
some protein. Cashew nut butter is
even better due to its essential fats
and minerals.

Fry Up

Cooked breakfast with poached
egg, grilled bacon, oven-cooked
mushrooms, and tomatoes

Scrambled eggs with smoked
salmon and grilled tomatoes on
toasted rye bread

To reduce the amount of saturated
fats, opt for poaching and grilling.
Including smoked salmon will give
a massive boost of omega 3.

Shop-bought smoothie or fruitflavoured yoghurt

Natural yoghurt with fresh fruit and
mixed seeds

Homemade smoothie with super
green powder, one tablespoon of
natural yoghurt, a handful of berries,
one dessertspoon of seeds, 1/2
banana, and apple juice and water
to dilute

The original choice is too high in
sugar. By adding seeds and fresh
fruit, you are increasing the nutrient
content. Making your own smoothie
with added super greens will give
you a live, fresh, vibrant and highly
nutritious breakfast in a glass.

INSTEAD OF

THE NEXT BEST THING

THE ULTIMATE

WHY

White bread sandwich with cheese,
chicken Caesar, BLT, mayonnaise

Tuna and cucumber sandwich on
brown bread, chicken salad
sandwich on wholegrain bread,
smoked salmon and cream cheese
on wholegrain bread

Wholegrain pitta bread with salad,
hummus and tuna

White bread gives no nutritional
value and the original fillings are high
in saturated fats. Change to
sandwiches without dressings and
with added salad. The best option
is a pitta packed with plenty of
nutrients.

Tinned tomato soup, bacon and
cream of soups, chowder

Fresh soups, broths, lentil
and vegetable

Homemade lentil and
watercress soup

Tinned soups are often low in
nutrients and high in additives, sugar
and salt. Choosing creamy versions
will increase your intake of saturated
fats. Broths and soups containing
lentils and vegetables will give a
leaner option, with improved
nutrition value. Homemade soups
are easy to make and you can’t
beat a good lentil and watercress
soup for a boost of nutrients.

Lunch

73