A top nutritionist has revealed the one thing you shouldn’t eat for breakfast – chocolate spread.
Nichola Ludlam-Raine has shared how to get your day off to the best possible start – and why some of Britain’s favourite breakfasts are doing more harm than good.
Slices of white toast with chocolate or biscuit spread are slammed, for being ‘carb heavy’ and lacking in fibre, protein and plant diversity – with the spreads ‘essentially sugar and oil’.
Nichola revealed unfortunate truths about the nation’s favourite morning meals, including that there can be up to 14 teaspoons of sugar in a bowl of processed cereal, and 16 grams of fat in a bacon butty.
She also shared ideas for nourishing yet delicious alternatives to jumpstart your day, keep you satisfied through the morning, and increase your energy and focus.
Nichola, who partnered with St. Dalfour [https://www.stdalfouruk.com/pages/cest-parfait], a fruit spread company that claims to use quintessentially French methods and all-natural ingredients, said: “The biggest mistake I see people making is choosing a carb-heavy breakfast that lacks fibre, protein and plant diversity – for example, white bread with butter or chocolate spreads, and that’s it.
“As a dietitian, I recommend switching to sourdough or wholemeal bread, which offers more fibre, protein and has a lower GI - i.e. its energy is released more slowly, adding a nut butter for healthy fats and protein, and opting for a lower-sugar, higher-fruit-content fruit spread or jam.
"Adding some fruit in the form of sliced banana or berries would be a bonus too.
“A great hack is to keep a 'diversity jar' of mixed seeds handy - I always suggest this to my patients - to sprinkle on toast, yoghurt, porridge and more."
It comes after research revealed breakfast is the least healthy way to start the day for many Brits – with 31 per cent still favouring the full English.
Other top morning meals respondents routinely reached for were a classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and an old faithful, porridge.
But a quarter rarely or never think about whether their breakfast is good for them – prioritising ease, speed, and familiarity instead.
As a result, 32 per cent at least sometimes feel guilty about their breakfast choice.
They also found themselves feeling jealous of other nations’ early morning offerings, primarily the French, American, and Italian.
Nichola added: “There’s no one-size-fits-all “perfect” breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre, such as many boxed sugar- or honey-coated cereals, white toast with sugary chocolate or biscuit spreads, and pastries, or high in saturated fat and low in plant-based nutrients like greasy fry-ups.
“But you don’t have to give these up altogether – why not adapt your next full English instead?
"Swap fried pork sausages for leaner, grilled protein like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach.
“Use wholegrain toast and cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too.
“Other favourite breakfasts you can adapt include porridge or overnight oats, wheat biscuits, and wholemeal toast – choosing how to top each of these can make all the difference.
“Avoid over-sweetening with sugar or syrups, choose jams or fruit spreads with a higher fruit content, and pair with nut butters or a sprinkling of seeds for healthy fats and plant points.
"Adding plain yoghurt, or serving kefir alongside, will help to boost the protein content for satiety too.
“This will help to avoid blood sugar spikes followed by dips – which can leave you feeling tired, irritable, and hungry again quite quickly.
“We should also ideally take the time to chew properly and avoid eating on the go – eating too quickly can impair digestion and may lead to feeling sluggish or overeating, as the body's fullness signals take time to register.
“Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings.”
The research also found 48 per cent of adults eat a healthy breakfast only once every few days, despite 85 per cent claiming this is important to them.
But more would reach for a healthier option if it was more convenient (40 per cent) or tasted just as good as what they usually eat (39 per cent).
While 53 per cent indulge in processed and ultra-processed foods in the morning at least a few times a week.
Rowland Hill, a spokesperson for St. Dalfour added: “It’s wonderful to see so many of us are becoming more conscious of the negative effects of overprocessed foods and opting to prioritise quality and freshness.
“But we also believe we shouldn’t have to sacrifice flavour to enjoy a decadent treat and look after ourselves.
“That’s why we want to inspire audiences to enjoy a touch of French flair at breakfast — or any time of day — with our C’est Parfait recipe inspiration."
TOP 25 FAVOURITE BREAKFASTS:
1. Full English
2. Cereal
3. Bacon sandwich
4. Porridge
5. Scrambled eggs on toast
6. Sausage sandwich
7. Pancakes
8. Pastries
9. Fried egg on toast
10. Crumpets
11. Boiled egg and soldiers
12. Smoked salmon and scrambled eggs
13. Granola
14. Omelette
15. Avocado toast
16. Breakfast sandwich
17. French toast
18. Muesli
19. Eggs benedict
20. Yoghurt & jam / granola
21. Beans on toast
22. Waffles
23. Bagels
24. Overnight oats
25. Breakfast muffin
