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A typical breakfast? A bowl of cereal
with milk, sliced banana and a glass of orange juice. This breakfast
contains 325 to 500 calories, with only 10 grams of protein.
The low protein
and fibre
count can leave you hungry mid-morning. And many people
have double the serving size of cereals and additional
carbs e.g. toast, waffles for breakfast.
Cereal companies are starting to launch reduced
sugar cereals in response to what they describe as "changing
consumer tastes." The cereals will have 1/3 less sugar than
the familiar varieties, and will deliver slightly fewer calories
and slightly less of an
impact on blood
sugar when consumed. More and more evidence is appearing
demonstrating the very strong links between the consumption
of sugar (or
refined carbohydrates)
and chronic disease such as cancer, diabetes and obesity.
Cereals are popular in USA and UK but
not a staple diet for breakfast worldwide!
However, this is only a small part of
what's going on with breakfast cereals. Most of these cereals
are also made with refined white flour in addition to processed
sugars. That means that even with reduced sugar content, they
are still very high in processed carbs, and that means they
will have much the same effect as high-sugar cereals even though
the sugar has been slightly reduced.
| Breakfast
Type |
|
| 1. Miss Breakfast? |
Impact on the
metabolism
|
| 2. Top selling cereals* |
How much fibre do they really contain? |
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|
Serving Size |
Calories** (excludes milk) |
- Protein
- (grams)
|
- Carbohydrate*
- (grams)
|
- Fibre
- (grams)
|
|
|
Frosted Flakes |
3/4 cup |
120 |
1 |
28 |
1 |
|
|
Honey Nut Cheerios |
1 cup |
120 |
3 |
24 |
2 |
|
|
Frosted mini wheats |
18 mini biscuits |
150 |
4 |
36 |
4 |
|
|
Raisin Bran |
1 cup |
190 |
6 |
45 |
7 |
|
|
Corn Flakes |
1 cup |
100 |
2 |
24 |
1 |
|
|
Rice Krispies |
1 cup |
100 |
2 |
23 |
0 |
|
|
All Bran |
1/2 cup |
80 |
4 |
23 |
10 |
|
|
Oatmeal( Quick Rolled Oats) |
1/ 3 cup |
100 |
3 |
19 |
3 |
|
|
3. Latte and Muffin |
16 oz |
1040*** |
15g |
63g |
0 |
|
4. Formula 1 Healthy Meal -
A convenient, effective,
inexpensive
and enjoyable way to get protein into every meal without
the added fat and calories from animal proteins.
Hunger busting soy protein,
complex carbohydrates, dietary fibre, vitamins and
minerals a nutritonally complete meal which
takes no time to prepare.
There are different many ways you can take Formula 1 i.e. with
non fat milk, soy milk, fruit juice, yoghurt,
porridge and with
added fruit.
For example, a Formula 1 Shake
containing 8 oz of non fat milk and 1 oz of strawberries
= 228 calories, 18g protein, 30g carbohydrates and 3g of
fibre. Without the fruit the figures are 217 calories,18 g protein, 21.5g carbohydrate and 2.5 g of fibre.
Click here to
calculate the total number of calories per meal. And
click here for breakfast shake recipe ideas. |
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Additional Information:
-
Healthy Breakfast?
- Do you have a carbs based breakfast or miss
breakfast?
-
Manage your weight - Simple rule would be to get
protein into every meal and some snacks
-
Excess carbohydrates in your diet?- Insulin
the storage hormone
-
Guide to your metabolism
- Steps to take for a healthy metabolism
-
Glycemic Index
- Avoid carbohydrate based snacks e.g. rice cakes
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