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Nutritionist Nichola Ludlam-Raine has critiqued some of Britain's cherished suggesting they might not be the boost we often think they are, calling out some of the to start off your day. She has blasted white toast paired with a chocolatey or biscuity spreads for being 'carb heavy' and deficient in fibre, protein and plant diversity. Branding the spreads little more than 'sugar and oil'.

It's bad news for cereal, and bacon lovers, too, as she points out that processed can contain up to 14 teaspoons of sugar per bowl and a bacon butty can be laden with 16 grams of fat.

Teaming up with Nichola voiced her concern: "The biggest mistake I see people making is choosing a carb-heavy breakfast that lacks fibre, protein and plant diversity – for example, white bread with butter or chocolate spreads, and that's it."

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It comes after research revealed breakfast is the least healthy way to start the day for many Brits with 31% still favouring the full English.

Other top morning meals Brits routinely reached for were a classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and porridge. But a quarter rarely or never think about whether their breakfast is good for them, choosing instead to prioritise ease, speed, and familiarity.

As a result, 32% feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, American, and Italian.

Nichola commented: "There's no one-size-fits-all "perfect" breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre."

The study found that most people would opt for healthier choices if they were more convenient or tasted as good as what they usually eat.

However, Nichola reassures us that we don't need to completely abandon our favourite breakfast items. Instead, she suggests making small, manageable changes.

Here are some of her alternative suggestions:

• Switch to sourdough or wholemeal bread for more fibre and protein, and a lower GI - meaning its energy is released more slowly.
• Add nut butter to your toast for healthy fats and protein, and opt for a lower-sugar, higher-fruit-content fruit spread or jam.
• Swap fried pork sausages for leaner, grilled proteins like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach.
• Cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too.
• Avoid over-sweetening porridges or overnight oats with sugar or syrups, and choose jams or fruit spreads with a higher fruit content.
• Pair porridge with nut butters or a sprinkling of seeds for healthy fats and plant points.

To ensure you can easily incorporate these healthier options into your routine, Nichola suggests keeping a 'diversity jar' of mixed seeds on hand to sprinkle on toast, yogurt or porridge.

She suggests that these minor adjustments can help maintain steady blood sugar levels, preventing the fatigue, irritability, and hunger pangs that often follow a sudden drop.

"We should ideally take the time to chew properly and avoid eating on the go," she adds. "Eating too quickly can impair digestion and may lead to feeling sluggish or overeating, as the body's fullness signals take time to register.

"Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings."

Rowland Hill, a spokesperson for St. Dalfour added: "It's wonderful to see so many of us are becoming more conscious of the negative effects of over processed foods and opting to prioritise quality and freshness. But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves.

"That's why we want to inspire audiences to enjoy a touch of French flair at breakfast - or any time of day - with our C'est Parfait recipe inspiration."

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