Ready made breakfast cereals and bars generally contain far too much sugar. Breakfast also needs a good balance of protein and fibre to keep you going till lunch. If you have a really early start and can’t face eating much till later, then a banana will do the job but don’t skip your breakfast.

As adults we should have no more than 30g (approx 7 teaspoons) of “free sugar” a day. Free sugar is the extra which is added to food in the form of syrup, refined sugar, honey juiced fruits etc. Children aged 7-10 should have no more than 24g (approx 6 teaspoons) and children aged 4-6 no more than 19g (approx 5 teaspoons). Children under the age of 4 need no extra sugar. The natural sugar in milk and whole unjuiced fruit is called “intrinsic”.

The pictures below give the breakdown of some popular breakfast choices…is yours the best option?

All cereals here are assumed to be a 30g serving with 125ml of semi-skimmed milk. Cereals are one of those foods we nearly all over-estimate when it comes to portion size. Aim to have no more than 400 calories.


This is my personal favourite…1/2 cup of oats, 1 cup of water/milk, pinch of salt in a bowl and microwave for 3 – 5 minutes. I like to make mine thick then top it with oat milk, fruit and seeds.  It’s a 10/10, as is poached eggs on wholemeal toast. Now check out some others…

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