Victorian Institute of Sport

Nutrition Tip | Healthy Breakfast Swaps

Monday, 21 December 2015

While diet trends come and go, there is one message that continues to stay strong “breakfast is the most important meal of the day”! While this message is pretty broad, keep in mind that not all breakfast options are a great way to start your day. Let’s have a look at some healthy breakfast swaps!

Swap: puffed rice, corn flakes - For: rolled oats

Why? Compared to puffed rice and corn flakes, rolled oats are higher in fibre, and low in sugar and salt. Oats provide a slow release of energy to better control your appetite throughout the morning.

Swap: Flavoured yoghurt - For: Natural yoghurt

Why? Sugar is usually added to flavoured yoghurts to enhance the flavour. On the other hand natural yoghurts generally don’t contain added sugar.

Swap: Toasted white bread - For: Wholegrain toast

Why? In order to make white bread, the outer layer of the grain, which contains fibre, vitamins and minerals, is stripped away. When making wholegrain breads, the out layer is kept intact.

Swap: Bacon - For: smoked salmon

Why? There is a link between eating processed meat and risk of heart attacks, strokes and some cancers. Smoked salmon is a good source of protein, and rich in healthy monounsaturated fats.

Swap: Butter - For: Olive oil

Why? While butter contains (unhealthy) saturated fat, olive oil is rich in healthy monounsaturated fats and antioxidants.  Olive oil can lower your risk of heart disease and the anti-inflammatory benefits can positively impact illnesses such as diabetes, hypertension, arthritis, and asthma.

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