Life Advice

7 expert tips on how to make your breakfast healthier

If breakfast is indeed the most important meal of the day, people need to make healthier decisions about what they eat in the morning.

Nutrition expert Catherine Pereira shared the following advice:

  • always read food labels for sugar, carb contents and recommended portion sizes
  • avoid fruit-flavoured yoghurts and opt for unsweetened yoghurt
  • don't add sugar to bran flakes, corn flakes or shredded wheat cereals because they are already sweetened
  • ditch cereals altogether and go for oatmeal or maizemeal
  • adding fruit bits, cinnamon, vanilla essence or dried fruit to oatmeal as an alternative to adding sugar
  • a slice of whole wheat bread with peanut butter, avocado, baked beans, tinned fish or egg is also a solid breakfast option
  • add fruits or vegetables to your breakfasts, where possible

When you go to the shops, the breakfast cereal aisle is a bit of minefield. There are so many options.

Catherine Pereira Lecturer at the Department of Dietetics and Nutrition at UWC

We want to encourage people that there are healthier options.

Catherine Pereira, Lecturer at the Department of Dietetics and Nutrition at UWC

It doesn't taste sweet but already has sugar, so we encourage people not to add extra sugar.

Catherine Pereira, Lecturer at the Department of Dietetics and Nutrition at UWC

We also want people to consider their portion sizes.

Catherine Pereira, Lecturer at the Department of Dietetics and Nutrition at UWC

Eggs are a really good option!

Catherine Pereira Lecturer at the Department of Dietetics and Nutrition at UWC

We try and encourage people to add fruits or vegetables to their breakfasts.

Catherine Pereira, Lecturer at the Department of Dietetics and Nutrition at UWC

We try to recommend unsweetened yoghurt.

Catherine Pereira, Lecturer at the Department of Dietetics and Nutrition at UWC

Listen to the conversation with Breakfast with Kieno Kammies:


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