These dietitians list 5 breakfast swaps to boost your health

If you’re looking to up your health game in the morning, these three leading dietitians have revealed five swaps that will make your breakfast healthier.

Leading dietitians say a few simple brekkie food swaps can make a big differences to your overall health – and help you stay fuller for longer.

These are some tweaks they recommend to boost your protein, fibre and good fats in the morning so you start your day right.

Instead of oats have a low sugar granola

If you crave a sweeter option to start your day, Melbourne-based dietitian and nutritionist Mark Surdut recommends a low-carb granola.

“It’s not just that it’s lower carb than cereals and, but it is even more nourishing,” Mr Surdut says.

“It has higher protein and a good fat profile versus oats.”

Mr Surdut says the brand Vogel is a good choice for granola, which has a keto-friendly option.

“The keto diet has numerous issues associated with it, one being that’s incredibly difficult to sustain longer than a short period, but there are some good options available.”

Swap white bread with wholemeal or sourdough

Dietitian and nutritionist Karina Savage, who runs Nourish with Karina and also specialises in pediatric health, says breads with wholegrains are better for your overall gut health and blood sugar control.

“Instead of white bread, a piece of grainy bread is always a great option to accompany eggs in the morning,” Ms Savage says.

Health experts say chia puddings are a healthy swap instead of cereals.

Mr Surdut agrees and recommends looking at low-carb bread options which are available in supermarkets.

“Some of these breads have lower carbs by at least 50 to 80 per cent and they have a higher protein load versus high-carb bread,” he says.

Dietology’s Maria Andonopoulos, who is a dietitian, nutritionist and food scientist, recommends the combination of wholegrain bread with avocado.

“We have to cater to make breakfast easy for us and preparing simple foods with shorter ingredients lists is always recommended,” she says.

Try these food options instead of sugary cereals

If you crave sweeter options to start your day, the health experts say smoothies, chia puddings, fruits and yoghurts are all healthy swaps instead of highly processed cereals.

Ms Andonopoulos recommends yoghurt and fruit, saying it has a combination of beneficial bacteria and probiotics for gut health.

Poached or boiled eggs instead of fried is healthier, according to dietitians.

“Cereal has always been a staple for breakfast but having yoghurt with lower to moderate GI fruits is beneficial as it contains soluble fibre, which helps lower cholesterol,” she says.

Low GI fruits include berries, pears, apples, mangoes and grapefruit.

Ms Savage says chia puddings or smoothies are better options instead of sugary cereals.
“A smoothie is a good option, whether you’re using oats, nuts and fruit. You can also add in healthy proteins and nut butters.

“I like to add in a golden flaxseed meal because that’s a good source of protein.

“You can also prepare a chia pudding the night before, so it’s more convenient for you instead of preparing breakfast in a rush.”

Instead of fried eggs, try having them this way

Ms Savage says having soft boiled or poached eggs was better than fried or scrambled.

“For people who are trying to watch their waistline I encourage them to eat a whole lot of veggies including mushrooms, spinach and avocado,” she says.

“Frittatas are also quite easy to make and you can add lots of vegetables or baked beans to them.

“Another really good option is baked beans because legumes are a really rich source of fibre and protein.”

Mr Surdut says eggs don’t contribute to cholesterol like health experts previously thought they did.

“Eggs are a sensible option to have for breakfast, whether it’s scrambled or poached,” he says.

“If you like your eggs fried, try an oil spray or cook them with no oil at all.

“I don’t think having them one way is necessarily worse than the other.

“To force the level of cholesterol down in the blood, one needs to incorporate good sources of fibre like nuts and seeds but you’re not going to increase it by having six to eight eggs a week in moderation.”

Try fish instead of bacon

Ms Andonopoulos recommends having omega-rich foods, instead of highly processed cured meats.

“Omega 3 rich fats which are in foods like salmon are great options for breakfast instead of processed bacon and other cured meats,” she says.

Mr Surdut agrees saying foods such as smoked salmon or cheeses including cottage and ricotta are beneficial.

He said sardines on toast were also a good choice - and cheaper.

“These are some really good ways to incorporate protein into your breakfast that are nourishing and will keep you fuller for longer.”

Originally published as These dietitians list 5 breakfast swaps to boost your health