Healthy Foods

For a warm breakfast, browse porridge; for mixes to add to yoghurt or milk, see muesli and granola. Find individually wrapped snacks under chocolate and bars, and toppings under nut butters. Then compare portions and ingredients. A protein bar is not automatically a complete meal, and adding milk or yoghurt changes the nutrition of the whole breakfast.

Scale the table to the weight you pour. Samurai Protein Muesli contains 21 g of protein per 100 g, so a 50 g portion provides 10.5 g before adding milk or yoghurt. Toffee & Cashew protein granola contains 22 g per 100 g, or 11 g in a 50 g portion. This portion is a comparison example, not a required breakfast size.

No. The coconut sugar and rice syrup in Toffee & Cashew granola are added sources of sugars. Peanut Butter Topping, by contrast, lists only peanuts, yet its table shows 6 g of naturally occurring sugars per 100 g. 'No added sugar' and 'sugar-free' therefore do not mean the same thing. Compare the ingredient list, the 'of which sugars' line and your portion size.

The information about ghee alone is not enough. Toffee & Cashew also contains milk proteins in the crispies and skimmed milk powder. It is therefore unsuitable for a milk protein allergy, and a claim about one ingredient cannot be applied to the whole granola. Samurai Protein Muesli contains soy, nuts and gluten-containing cereals as well as milk. Check the full label, including trace allergens, when choosing.

Not automatically. Samurai Porridge contains guarana seed, a source of caffeine. Do not choose a child's breakfast solely because it is called porridge or has a fruit flavour. Look for an option without caffeine-containing ingredients and check allergens and the intended age group. With shilajit, adaptogen blends or other concentrated supplements, do not turn an adult serving into a child's serving by assumption.