Best breakfast meals to start the day, going to nutritionists

Best breakfast alternatives While the nutritionists we spoke to offered 1-to-1 alternatives to common less-healthy breakfast meals, these are general guidelines. We recommend that you speak with your doctor and/or a dietitian to choose the best alternatives for you.

Here is a quick rundown of what nutritionists tell us are the most common breakfast meals in Singapore, and how they compare to their healthier alternatives. Rolled oats with low-fat milk If you have the time for a leisurely breakfast, plain rolled oats with low-fat milk are a markedly healthier morning meal than relying on packets of flavoured instant oatmeal.

Nutritional comparison: Flavoured instant oatmeal: ~180 kcal, 4g protein, 3g fat, 34g carbs (~12g sugar) Rolled oats with low-fat milk: ~240 kcal, 11g protein, 5g fat, 36g carbs (~6g natural sugar) Selecting rolled oats with milk nearly triples your protein intake while halving overall sugar content. Bran cereal and low-fat yoghurt Probably the most popular breakfast for younger Singaporeans, sugary cereals may claim nutritional benefits on their packaging but are easily less healthy than bran cereal with low-fat yoghurt. Nutritional comparison: Sugary Cereal + Full Cream Milk: ~250 kcal, 6g protein, 6g fat, 45g carbs (~15g sugar).

Bran Cereal + Low-Fat Yoghurt: ~210 kcal, 12g protein, 3g fat, 40g carbs (+5g fibre). Nutritional comparison: Instant noodles (soup): ~380 kcal, 8g protein, 15g fat, 55g carbs, ~1500mg sodium Brown rice porridge with chicken breast: ~280 kcal, 18g protein, 5g fat, 40g carbs, ~1100mg sodium This wholesome swap eliminates 10g of fat and cuts sodium notably.

It more than doubles your protein for the perfect start to your day. 4. Wholemeal bread with canned tuna White bread with butter and/or jam is probably one of the most popular quick home breakfasts in Singapore.

Nutritional comparison: White bread with butter & jam: ~250 kcal, 5g protein, 10g fat, 40g carbs (~15g sugar) Wholemeal bread with canned tuna: ~230 kcal, 18g protein, 4g fat, 28g carbs (+4g fibre) Swapping jam for tuna more than triples your protein intake. Kaya toast set & kopi vs. 2 Soft-boiled eggs on wholemeal toast & kopi-o kosong If you have breakfast at a kopitiam , you’ll see the standard kaya toast set on many a table.

Go for the equally delicious soft-boiled eggs with wholemeal toast and Kopi-O Kosong for a better start to your day. Nutritional comparison: Kaya toast set & kopi : ~450 kcal, 6g protein, 18g fat, 60g carbs 2 Soft-boiled eggs + wholemeal toast + Kopi -O kosong : ~250 kcal, 16g protein, 11g fat, 25g carbs Nutritionists tell us that this simple menu adjustment saves 200 calories and cuts nearly 30 grams of sugar.

Nutritional comparison: Economic fried bee hoon (plain): ~420 kcal, 8g protein, 18g fat, 55g carbs Fishball noodle soup (clear): ~330 kcal, 15g protein, 6g fat, 50g carbs Ordering fishball noodle soup cuts your fat intake by 12 grams while nearly doubling the amount of protein. 7 . Nutritional comparison: Roti Prata (2 plain) with meat curry: ~550 kcal, 12g protein, 28g fat, 55g carbs Plain thosai and dhal : ~220 kcal, 8g protein, 4g fat, 38g carbs Swapping prata for thosai cuts over 300 calories and dramatically reduces fat by 24 grams.

Nutritional comparison: Pork porridge with you tiao : ~450 kcal, 12g protein, 20g fat, 65g carbs Sliced fish porridge (no you tiao ): ~250 kcal, 18g protein, 4g fat, 40g carbs Choosing sliced fish porridge cuts 200 calories and reduces fat by 1g. For a quick home meal, wholemeal bread with canned tuna offers more protein than white bread with butter and jam, while bran cereal with low-fat yoghurt suits those who prefer a bowl of cereal.

When eating out, opt for soft-boiled eggs with wholemeal toast and Kopi -O kosong at a kopitiam , fishball noodle soup for a lighter hawker meal, plain thosai with dhal for Indian fare, or sliced fish porridge without you tiao when you want something gentler.