HOW TO GET THE MOST OUT OF FOOD CHOICES. THIS WEEK: OATS
BAD: FLAPJACKS
These may seem virtuous but healthy oats only make up around half, and the rest is nearly all butter and sugar. A 50g flapjack typically has 250 calories, over 3tsp of added sugar (40 per cent of your daily limit), and a quarter of your daily saturated fat.
GOOD: PORRIDGE
Made with 50g oats and 300ml semi-skimmed milk, this makes a satisfying 335-calorie breakfast providing slow-releasing carbs, as much protein as two boiled eggs, plus cholesterol-lowering beta-glucan fibre. With fruit it's a balanced meal.
BEST: OVERNIGHT OATS
Left overnight in the fridge, soaked in milk or yoghurt, oats have all the goodness of porridge, with the benefit that indigestible starches in the oats don't get broken down by heat. They feed friendly bacteria in the gut, which can be beneficial. Serve with fruit.
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