Nutritionist's simple swaps to transform your breakfast into a healthier start to the day

Nutritionist, 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. Nichola has revealed some unfortunate truths about the nation's favourite morning meals and has called out some of the worst foods to start off your day.

White toast slathered in chocolate or biscuit spread has been criticised for being 'carb heavy' and scant on fibre, protein, and plant diversity, with the spreads dismissed as 'essentially sugar and oil'. It's bad news too for cereal and bacon lovers too as it was highlighted that a bowl of processed cereal can contain up to 14 teaspoons of sugar, while a bacon butty packs 16 grams of fat.

Nichola, who partnered with St. Dalfour, 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."

The advice follows research showing that breakfast is often the unhealthiest meal of the day for many in the UK, with 31% still opting for the full English. Other popular picks include the classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and porridge, despite a quarter of respondents seldom or never considering their breakfast's nutritional value.

Many Brits are opting for convenience, speed, and familiarity when it comes to their morning meal, leading to 32% feeling a pang of guilt over their breakfast choices.

Nichola commented: "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."

However, Nichola reassures that you don't need to completely abandon these foods, instead suggesting minor, manageable modifications.

• Switch to sourdough or wholemeal bread, which offers more fibre, protein and has a lower GI - i.e. its energy is released more slowly.
• Add a nut butter to your toast for healthy fats and protein, and opting for a lower-sugar, higher-fruit-content fruit spread or jam.
• Swap fried pork sausages for leaner, grilled protein like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach.
• Cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too.
• Avoid over-sweetening porridges or overnight oats with sugar or syrups, and choose jams or fruit spreads with a higher fruit content.
• Pair porridge with nut butters or a sprinkling of seeds for healthy fats and plant points.

For an easy health boost, she suggests keeping a 'diversity jar' of mixed seeds handy to sprinkle on toast, yogurt or porridge.

She commented that these minor changes can help you avoid fluctuating blood sugars, which can leave you feeling fatigued, irritable, and hungry again quite quickly.

The study discovered that 48% of adults only consume a healthy breakfast once every few days, despite 85% claiming this is important to them. However, more would opt for a healthier choice if it was more convenient or tasted as good as their usual choices.

Nichola adds: "We should 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."

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."