Healthy_Food_Guide_UK_-_January_2020

BUILDA HEALTHIERBREAKFAST

BREAKFASTS

FLAKECEREALS

egCORNFLAKES,

BRANFLAKES

40g

5 leveltablespoons

135kcal

MUESLI

45g

3 leveltablespoo

165kcal

GRANOLA

45g

2 leveltablespoo

202kcal

OATSFORPORR

45g

4½leveltablespo

171kcal

WHEATBISCUIT

20g

1

66kcal

SEMI-SKIMMEDMILK

FORCEREAL

125ml

(^1) /3–½mug
58kcal
SEMI-SKIMMEDMILK
FORPORRIDGE
310ml
1 mug
143kcal
BREAD
40g
1 mediumslice
87kcal
BAGEL
85g
1 smallrollofsellotape
232kcal
ons
ons
IDGE
oons
MALTEDWHEATCEREALS
egSHREDDIES
40g
4 leveltablespoons
136kcal
Breakfastsshouldprovide
around 400 caloriesintotal
W
E’VE BASED OUR
TYPICAL serving
sizes on a combination of
those recommended by
health organisations such
as The British Nutrition
Foundation and those
seen on packaging. For
some foods that come in
a set unit (eggs, bacon
rashers, sausages, chops,
chicken breasts, slices of
bread, etc) we’ve
provided the weight and
calorie information for
just one item, because
you may want to mix and
Get your
day off to a
good start
match with other foods
on your plate. This will
help you stay within your
calorie target for the meal.
Boost the volume
Studies show that
adding air to food by
blending or whisking it
can make us feel that
we’ve eaten more simply
because food looks
bigger. It can help us to
eat less at our next meal,
too. It’s a good trick for
foods such as smoothies,
shakes, yogurt or eggs in
an omelette. In one small
study, men drank either
a 300ml, 450ml or 600ml
milkshake before lunch.
The ingredients were
identical – the
difference in size
was down to the
larger shakes
being blended
for longer so
they held more
air. Compared
with the 300ml
shake, the men
who had the
450ml shake
consumed 53
fewer calories at
lunch. The men who
had the 600ml shake ate
96 fewer calories.
Bakery
products can
vary dramatically
in weight and therefore
calories, so check labels.
For example, one Asda
All–Butter Croissant from
a pack of 10 weighs 44g and
has 175kcal; one Asda Extra
Special All–Butter Croissant
from a pack of four weighs
70g and has 290kcal; and
a single croissant from
Greggs weighs 79g
and has 306kcal.
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26 HEALTHY FOOD GUIDE JANUARY 2020