How much sugar is in your breakfast?

Breaky is the meal we spend the least time planning and eating, yet it is so important, kick-starting our metabolism.

Bread with jam. Sugary cereal and milk with a glass of juice. Banana bread and a latte with sugar. If you ate any of these combinations for breakfast, chances are you were hungry a few hours later, craving sugar and increasing the risk of adding extra calories to your diet.

Did you know…

“Can you believe that half a glass of juice contains as many calories as a piece of fruit without the dietary fiber usually. It doesn’t fill you up as well as a piece of fruit.”

I’m very visual… so have a look at the images below to help make you make the correct food choices in the mornings. 

So how much exercise I need to do after consuming a high-sugar breakfast to burn it off?

Bad Breaky Sample – people still think this is a healthy way to start their day, believe it or not. 

Orange juice — 6 teaspoons of sugar

Coffee with milk and sugar — 2 teaspoons 

Gluten free cereal — 4.5 teaspoons of sugar

Fruit yogurt — 5 teaspoons of sugar 

17.5 teaspoons of sugar = 30 mins jog or One hour power walking just to burn of breakfast. 

Healthy Breakfast ideas:


Smoothies can be a great breakfast option as long as you get the right mix of ingredients to avoid a complete calorie overload. Start with some fruit and vegetables, add your favourite milk and then remember that you need one other high-protein ingredient to make it a balanced meal — thick Greek yogurt or protein powder.


Fruit yoghurt offers some protein and calcium but in many cases it also offers 20-30g of sugars and less than half the protein of a couple of eggs. If you love your yoghurt, the best option is a Greek-style yoghurt, in particular the ones that contain no added sugar and clock in at almost 20g of protein in a single serve. Or if you are really serious, you could try quark — a Swedish spin on yoghurt that naturally increases the protein content by three times, with just 1 per cent.


Whether you enjoy them hard-boiled, poached with a slice or two of wholegrain toast or in an omelet, it is the 16-plus grams of protein found in a couple of eggs along with more than 20 other key nutrients that truly make them a superfood. When it comes to weight loss, it is known that consuming 20g of high-quality protein helps to control insulin levels, the hormone that controls fat metabolism in the body, and this is just one of the reasons eggs for breakfast are so closely linked to weight control.

OATS for more active people 

If you enjoy eating cooked oatmeal, a cup will have 166 calories, about 6 grams of protein, not quite 4 grams of fat and 28 grams of carbohydrates. … Mixing a 1/2-cup serving of uncooked oats with other foods, such as yogurt and berries will give you a more balanced breakfast while providing a reasonable level of calories.

Warning! Very important 

It’s easy to eat too much oats and yoghurt, even other healthy foods. But if you keep in mind your portion control and follow the recommend serving size every morning you can enjoy your healthy breaky. 

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Kind Regards,

Rocco Sorace.


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