For more than 25 years I actually got annoyed with myself if on a hectic day, with a busy schedule, I skipped breakfast. After all, we have been taught that breakfast is the most important meal of the day. We were taught that it sets us up properly for the day ahead; others told us that we can't function without a good breakfast; while marketers of cereals told us that it kicks starts our metabolism. And then there is the old saying 'breakfast like a king, lunch like a prince and dine like a pauper'. So, on days when I just couldn't fit in time for breakfast, I got angry with myself. Now, however, I have learnt that those days of skipping breakfast weren't doing me any harm - they were actually making me healthier. No longer are the low-fat yoghurts, cereals and large glass of orange juice the healthy breakfast option. They are in fact a recipe for disaster.
Bran FlakesT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 4.8 |
| Glycemic Index | 74 |
| Glycemic Load | 13.3 |
| Potential GI Range | 74 |
| Energy (kcal) | 333 |
| Energy (kJ) | 1417 |
| Water (g) | 4 |
| Starch (g) | 52.3 |
| Total sugars (g) | 21 |
| Glucose (g) | 2 |
| Fructose (g) | 2.6 |
| Sucrose (g) | 15.9 |
| Maltose (g) | 0.5 |
| Lactose (g) | 0 |
| Protein (g) | 9.6 |
| Protein (g)/100kcal | 2.9 |
| Protein % of calories | 11.5 |
| Carbohydrate (g) | 73.3 |
| Carbohydrate (g)/100kcal | 22 |
| Carb % of calories | 88 |
| Fat (g) | 2.2 |
| Fat (g)/100kcal | 0.7 |
| Fat % of calories | 5.9 |
| Satd FA /100g fd (g) | 0.3 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 1 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 1.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 109 |
| Potassium (mg) | 396 |
| Calcium (mg) | 125 |
| Magnesium (mg) | 21 |
| Phosphorus (mg) | 119 |
| Iron (mg) | 0.6 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.9 |
| Chloride (mg) | 217 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 5 |
| Iodine (µg) | 6 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 1.2 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.9 |
| Tryptophan/60 (mg) | 1.3 |
| Niacin equivalent (mg) | 2.2 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.3 |
| Folate (µg) | 34 |
| Pantothenate (mg) | 0.7 |
| Biotin (µg) | N |
| Vitamin C (mg) | 7 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 12.8 |
| AOAC fibre (g) | 13.4 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 52 |
| Carotene (µg) | 273 |
| Retinol Equivalent (µg) | 98 |
CheeriosT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 5.4 |
| Glycemic Index | 74 |
| Glycemic Load | 14.8 |
| Potential GI Range | 74 |
Coco PopsT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 7.3 |
| Glycemic Index | 77 |
| Glycemic Load | 20 |
| Potential GI Range | 77 |
Cornflakes, Crunchy NutT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 6.3 |
| Glycemic Index | 72 |
| Glycemic Load | 17.3 |
| Potential GI Range | 72±4 |
CornflakesT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 8.4 |
| Glycemic Index | 81 |
| Glycemic Load | 21.1 |
| Potential GI Range | 81±3 |
| Energy (kcal) | 376 |
| Energy (kJ) | 1605 |
| Water (g) | 3.4 |
| Starch (g) | 83.6 |
| Total sugars (g) | 7.3 |
| Glucose (g) | 1.7 |
| Fructose (g) | 1.5 |
| Sucrose (g) | 4.1 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 7.1 |
| Protein (g)/100kcal | 1.9 |
| Protein % of calories | 7.6 |
| Carbohydrate (g) | 90.9 |
| Carbohydrate (g)/100kcal | 24.2 |
| Carb % of calories | 96.7 |
| Fat (g) | 0.8 |
| Fat (g)/100kcal | 0.2 |
| Fat % of calories | 1.9 |
| Satd FA /100g fd (g) | 0.1 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 0.3 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.3 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 14 |
| Potassium (mg) | 270 |
| Calcium (mg) | 11 |
| Magnesium (mg) | 30 |
| Phosphorus (mg) | 120 |
| Iron (mg) | 1.7 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.4 |
| Chloride (mg) | 10 |
| Manganese (mg) | 0.5 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.3 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1 |
| Tryptophan/60 (mg) | 1.3 |
| Niacin equivalent (mg) | 2.3 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | N |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 1.8 |
| AOAC fibre (g) | 2.6 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 49 |
| Retinol Equivalent (µg) | 8 |
Froot LoopsT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 6.6 |
| Glycemic Index | 69 |
| Glycemic Load | 17.9 |
| Potential GI Range | 69±9 |
FrostiesT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 5.2 |
| Glycemic Index | 55 |
| Glycemic Load | 14.3 |
| Potential GI Range | 55 |
| Energy (kcal) | 350 |
| Energy (kJ) | 1490 |
| Water (g) | 3.1 |
| Starch (g) | 48.7 |
| Total sugars (g) | 38.3 |
| Glucose (g) | 1.1 |
| Fructose (g) | 1 |
| Sucrose (g) | 36.2 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 4.7 |
| Protein (g)/100kcal | 1.3 |
| Protein % of calories | 5.4 |
| Carbohydrate (g) | 87 |
| Carbohydrate (g)/100kcal | 24.9 |
| Carb % of calories | 99.4 |
| Fat (g) | 0.5 |
| Fat (g)/100kcal | 0.1 |
| Fat % of calories | 1.3 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 148 |
| Potassium (mg) | 234 |
| Calcium (mg) | 78 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 126 |
| Iron (mg) | 0.7 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | 255 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 2 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.3 |
| Tryptophan/60 (mg) | 1.2 |
| Niacin equivalent (mg) | 2.6 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0.3 |
| Folate (µg) | 16 |
| Pantothenate (mg) | 0.6 |
| Biotin (µg) | N |
| Vitamin C (mg) | 10 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | N |
| AOAC fibre (g) | 2 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | 98 |
| Retinol Equivalent (µg) | N |
Museli
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 3.6 |
| Glycemic Index | 49 |
| Glycemic Load | 9.8 |
| Potential GI Range | 49±9 |
| Energy (kcal) | 357 |
| Energy (kJ) | 1516 |
| Water (g) | 9.2 |
| Starch (g) | 57.7 |
| Total sugars (g) | 13 |
| Glucose (g) | 4.6 |
| Fructose (g) | 5.2 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 3.2 |
| Protein (g) | 9.8 |
| Protein (g)/100kcal | 2.7 |
| Protein % of calories | 11 |
| Carbohydrate (g) | 70.7 |
| Carbohydrate (g)/100kcal | 19.8 |
| Carb % of calories | 79.2 |
| Fat (g) | 5.9 |
| Fat (g)/100kcal | 1.7 |
| Fat % of calories | 14.9 |
| Satd FA /100g fd (g) | 1.2 |
| Mono FA /100g food (g) | 2.8 |
| Poly FA /100g food (g) | 1.6 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 1020 |
| Potassium (mg) | 190 |
| Calcium (mg) | 10 |
| Magnesium (mg) | 17 |
| Phosphorus (mg) | 150 |
| Iron (mg) | 2 |
| Copper (mg) | 0 |
| Zinc (mg) | 5.3 |
| Chloride (mg) | 1690 |
| Manganese (mg) | 0 |
| Selenium (µg) | 10 |
| Iodine (µg) | 11 |
| Vitamin D (µg) | 0.7 |
| Vitamin E (mg) | 0.1 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 2.6 |
| Tryptophan/60 (mg) | 6.8 |
| Niacin equivalent (mg) | 9.4 |
| Vitamin B6 (mg) | 0.4 |
| Vitamin B12 (µg) | 2 |
| Folate (µg) | 12 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 2 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 8.4 |
| AOAC fibre (g) | 8.5 |
| Cholesterol (mg) | 1.6 |
| Retinol (µg) | 0 |
| Carotene (µg) | 8 |
| Retinol Equivalent (µg) | 1 |
Museli
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 4.7 |
| Glycemic Index | 61 |
| Glycemic Load | 12.8 |
| Potential GI Range | 61±7 |
Rice KrispiesT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 7.8 |
| Glycemic Index | 82 |
| Glycemic Load | 21.3 |
| Potential GI Range | 82 |
| Energy (kcal) | 377 |
| Energy (kJ) | 1606 |
| Water (g) | 3.3 |
| Starch (g) | 54.2 |
| Total sugars (g) | 39.1 |
| Glucose (g) | 0.1 |
| Fructose (g) | 0.2 |
| Sucrose (g) | 38.8 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 3.8 |
| Protein (g)/100kcal | 1 |
| Protein % of calories | 4 |
| Carbohydrate (g) | 95.4 |
| Carbohydrate (g)/100kcal | 25.3 |
| Carb % of calories | 101.2 |
| Fat (g) | 0.4 |
| Fat (g)/100kcal | 0.1 |
| Fat % of calories | 1 |
| Satd FA /100g fd (g) | 0.1 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 0.2 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 87 |
| Potassium (mg) | 366 |
| Calcium (mg) | 35 |
| Magnesium (mg) | 38 |
| Phosphorus (mg) | 111 |
| Iron (mg) | 2.1 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | 128 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 5 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.5 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 1.6 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 35 |
| Pantothenate (mg) | 0.2 |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0.7 |
| AOAC fibre (g) | 0.3 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | N |
| Carotene (µg) | 123 |
| Retinol Equivalent (µg) | N |
Shredded Wheat
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 4.8 |
| Energy (kcal) | 361 |
| Energy (kJ) | 1531 |
| Water (g) | 4.8 |
| Starch (g) | 53.3 |
| Total sugars (g) | 19.6 |
| Glucose (g) | 0.6 |
| Fructose (g) | 0.9 |
| Sucrose (g) | 18.1 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 9.8 |
| Protein (g)/100kcal | 2.7 |
| Protein % of calories | 10.9 |
| Carbohydrate (g) | 72.8 |
| Carbohydrate (g)/100kcal | 20.2 |
| Carb % of calories | 80.7 |
| Fat (g) | 5.4 |
| Fat (g)/100kcal | 1.5 |
| Fat % of calories | 13.5 |
| Satd FA /100g fd (g) | 1.8 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 1.4 |
| Mono FA /100g food (g) | 1.9 |
| Poly FA /100g food (g) | 1.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 74 |
| Potassium (mg) | 283 |
| Calcium (mg) | 26 |
| Magnesium (mg) | 30 |
| Phosphorus (mg) | 108 |
| Iron (mg) | 2.6 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1 |
| Chloride (mg) | 128 |
| Manganese (mg) | N |
| Selenium (µg) | 2 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0.1 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 1.7 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 7.2 |
| AOAC fibre (g) | 9.2 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 71 |
| Carotene (µg) | 101 |
| Retinol Equivalent (µg) | 88 |
Special KT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 4 |
| Glycemic Index | 84 |
| Glycemic Load | 20.2 |
| Potential GI Range | 84±12 |
WeetabixT
| Serving Size grams | 30 |
| Teaspoons of table sugar equivalent | 4.9 |
| Glycemic Index | 70 |
| Glycemic Load | 13.3 |
| Potential GI Range | 70±2 |
| Energy (kcal) | 332 |
| Energy (kJ) | 1412 |
| Water (g) | 6 |
| Starch (g) | 68.8 |
| Total sugars (g) | 3.9 |
| Glucose (g) | 0.7 |
| Fructose (g) | 0.9 |
| Sucrose (g) | 1.9 |
| Maltose (g) | 0.4 |
| Lactose (g) | 0 |
| Protein (g) | 10.5 |
| Protein (g)/100kcal | 3.2 |
| Protein % of calories | 12.7 |
| Carbohydrate (g) | 72.7 |
| Carbohydrate (g)/100kcal | 21.9 |
| Carb % of calories | 87.6 |
| Fat (g) | 1.9 |
| Fat (g)/100kcal | 0.6 |
| Fat % of calories | 5.2 |
| Satd FA /100g fd (g) | 0.3 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 0.9 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.9 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 20 |
| Potassium (mg) | 281 |
| Calcium (mg) | 25 |
| Magnesium (mg) | 30 |
| Phosphorus (mg) | 106 |
| Iron (mg) | 2.6 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1 |
| Chloride (mg) | 45 |
| Manganese (mg) | N |
| Selenium (µg) | 2 |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.6 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 1.7 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 7 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | N |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 7.3 |
| AOAC fibre (g) | 9.7 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 56 |
| Retinol Equivalent (µg) | 9 |
WeetabixT
| Energy (kcal) | 332 |
| Energy (kJ) | 1412 |
| Water (g) | 6 |
| Starch (g) | 68.8 |
| Total sugars (g) | 3.9 |
| Glucose (g) | 0.7 |
| Fructose (g) | 0.9 |
| Sucrose (g) | 1.9 |
| Maltose (g) | 0.4 |
| Lactose (g) | 0 |
| Protein (g) | 10.5 |
| Protein (g)/100kcal | 3.2 |
| Protein % of calories | 12.7 |
| Carbohydrate (g) | 72.7 |
| Carbohydrate (g)/100kcal | 21.9 |
| Carb % of calories | 87.6 |
| Fat (g) | 1.9 |
| Fat (g)/100kcal | 0.6 |
| Fat % of calories | 5.2 |
| Satd FA /100g fd (g) | 0.3 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 0.9 |
| Mono FA /100g food (g) | 0.2 |
| Poly FA /100g food (g) | 0.9 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 260 |
| Potassium (mg) | 250 |
| Calcium (mg) | 39 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 93 |
| Iron (mg) | 1.5 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.6 |
| Chloride (mg) | 390 |
| Manganese (mg) | 0.3 |
| Selenium (µg) | N |
| Iodine (µg) | N |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 1.1 |
| Niacin equivalent (mg) | 1.2 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | N |
| Folate (µg) | 16 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 7.3 |
| AOAC fibre (g) | 9.7 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 56 |
| Retinol Equivalent (µg) | 9 |