9 Foolproof Foods to Fuel your Day

Bored of your breakfast or can’t be bothered with it? Breakfast skippers are: at a higher risk of obesity and type 2 diabetes, more forgetful, moody and probably hungry.

Do you expect your car to run on empty? No. Then stop denying your mind and body the fuel it needs. Instead, start your day with some of these nutritious options.

Almond Butter

A super source of protein and monounsaturated fat (good fat).

Best way to eat: spread on wholemeal toast or fruit.

Avoid: eating spoonfuls out the jar, there are 101 calories in 1 tablespoon.


A good choice for those who have hypertension, bananas contain the electrolyte potassium, which lowers blood pressure. They also contain resistant starch, a healthy and filling carbohydrate.

Best way to eat: used as a topping on wholemeal toast, bran cereal, yogurt or blended into a smoothie.

Avoid: deep frying (apparently it is a delicious dessert, not that we’re advocating it).


Often fortified with riboflavin, folic acid and vitamins, cereal is an oldie but a goodie.

Best way to eat: with skimmed milk/milk substitute and topped with seeds or fruit. Look for cereals with ≤5g fibre and ≥5g sugar.

Avoid: sugary kids cereal, if a toy falls out of the packet your cereal is a source of entertainment not nutrition.


Frequent consumption has been linked to a lower risk of diabetes and prostate cancer, plus it contains a generous amount of antioxidants.

Best way to drink: straight up with skimmed milk or a milk substitute (e.g. almond or soy milk).

Avoid: the extras, say no to the whipped cream, the caramel, the liquid chocolate, the chocolate powder, the sprinkles and the sugar cubes.


Though some people discard the yolk, both are highly nutritious. High in protein and vitamin D.

Best way to eat: on wholemeal toast or with vegetables e.g. an omelette.

Avoid: too many eggs in one day, they are fairly high in dietary cholesterol.


High in omega 3 which aids heart, joint, skin and mental health. Very high in fibre; just 2 table spoons provide you with your recommended daily amount and they contain the antioxidant lignan which protects against breast cancer.

Best way to eat: ground and sprinkled over porridge, yogurt or cereal.

Avoid: whole flaxseeds, the body can’t digest them.


Especially good for weight loss, half a humble grapefruit gets your fat burning and gives your immune system a kick with a burst of antioxidants.

Best way to eat: fresh and accompanied by protein.

Avoid: grapefruit juice, it is not the same!

Greek Yogurt

A great source of calcium and protein, which will keep you full until lunch time.

Best way to eat: plain 0% fat.

Avoid: coloured, sweetened fruit flavours. Add real fruit instead.


High in: beta-gluten fibre which reduces cholesterol, omega 3 fatty acids, folate and potassium.

Best way to eat: steel cut oats made with water, they have the most fibre.

What to avoid: sweetened oats, if want a sweeter taste add a table spoon of honey or add some fruit.

That’s 9 great breakfast options to keep you fuelled for the challenges ahead. Tuck in and feel your energy levels soar.