If you are aiming for a healthier start to 2026, new advice from the National Health Service (NHS) provides a clear roadmap, beginning with your morning meal. Official guidance suggests that making a few strategic changes to your breakfast can significantly benefit your long-term health and well-being.
The Five Foods to Reconsider
As part of its Better Health campaign, the NHS has identified five common breakfast items that are best swapped out. The list primarily targets foods high in sugar, salt, or unhealthy fats. The items recommended for replacement are chocolate cereals, sugar-coated or glazed cereals, croissants, cereal bars, and honey-flavoured cereals.
Many of these products fall into the category of ultra-processed foods. While not all processed food is inherently bad, these particular items often contain concerning levels of calories, saturated fat, salt, or added sugars.
Healthier Alternatives Recommended by the NHS
Instead of the above, the NHS promotes switching to more nutritious options. The suggested healthier alternatives include:
- Wheat biscuit cereals
- Shredded wholegrain cereal
- No-added-sugar muesli
- Porridge
- Wholemeal toast
- Plain natural yoghurt topped with chopped fruit
The British Heart Foundation has previously highlighted the health risks of some items on the swap-out list, noting that sugar-coated flakes and chocolate granola rank among the least healthy cereals available.
Understanding the Health Impact
Experts explain that a product like sugar-frosted cornflakes is typically high in sugar and low in fibre, often with added salt. Its nutritional profile can be similar to other sweetened cereals like chocolate rice or honey-nut varieties.
The NHS advises that while such foods can be eaten in moderation, most people would benefit from reducing their intake of highly processed, high-fat, and high-sugar products. Diets rich in these foods are linked to an increased risk of serious conditions, including obesity, type 2 diabetes, and heart disease.
It is important to note that some processing is not automatically negative. For instance, wholemeal bread may be technically classified as ultra-processed but remains a healthier choice. The NHS encourages consumers to become label-savvy.
Checking nutrition labels on packaging is key to making informed choices. Many products use a colour-coded system to indicate whether they are high or low in fat, saturated fat, salt, and sugar, helping shoppers quickly identify healthier options for themselves and their families.
