Five essential food swaps for a healthy breakfast

By Naturopath Amy Hotz

Enjoying a wholesome breakfast is the best way to kick off your morning. Often referred to as ‘the most important meal of the day’, breakfast is the perfect opportunity to refuel your body after a long night’s sleep, and provide you with the energy and nourishment that will see you through to lunchtime and beyond. To make things easy for you, I’ve put together my five favourite food swaps that will help you transform common breakfast choices into a healthy and nutritious meal.

1. Swap your cocoa flavoured cereal or corn flakes for Sunsol Muesli:

Drop your spoon of sugary breakfast cereal and replace it with Sunsol Muesli. Breakfast cereals are an easy and popular choice, but they are often filled with processed ingredients, added sugar and refined carbohydrates. Some are so laden with the sweet stuff that they not only send your blood sugar soaring, but can also cause some costly visits to the dentist. Sunsol 10+ Blueberry Muesli is a fantastic healthy alternative that doesn’t compromise on taste. It’s filled with nutrient-rich ingredients and superfoods, and contains absolutely no artificial flavours or additives. I love the addition of goji berries and blueberries, which are a delicious source of antioxidants.


2. Replace your white toast with an organic sourdough or sprouted bread:

If toast is your morning staple, like me then you need to be sure you’re eating quality bread. Certain white breads are filled with refined flours, fortified ingredients, sugar and high amounts of salt. Choose bread made from organic wholefood ingredients that will sustain you throughout the day. I always opt for a traditional organic sourdough, which is made with a bacteria and enzyme that helps to predigest the grains (making it easier on the tummy). Another great option is Spring Wellness Sprouted Bread, made from sprouted and fermented seeds and grains is highly nutritious and also Paleo-friendly.


Amy’s tip: If toast and jam is your go-to, try switching to spreading your toast with a healthy fat such as avocado or nut butter. The combination of carbohydrate and fat will ensure you stay fuller for longer.

3. Opt for freshly made nut butter instead of regular peanut:

Some of my clients go nuts for peanut butter! However, a lot of popular peanut butters are filled with sugar, vegetables oils, additives and more than your daily recommended intake of salt, which is far from ideal. The best way to ensure you’re getting a wholesome nut butter spread with no nasties is to visit your local health food store and purchase freshly ground nut butter made from 100% nuts. I would also recommend you mix up your nut butter choice. Alternate your peanut butter with cashew, almond or even an ABC spread. After all, variety is the spice of life.


4. Replace your morning chocolate milk to a delicious cacao drink

​Powdered chocolate drinks can be filled with sugar, additives and naughty ingredients. If you like a chocolate indulgence for breakfast create your own. Simply add one teaspoon of raw cacao powder to your favourite organic milk of choice and add a spoonful of honey.


Amy’s tip: If you’ve got some time on your hands, make your own nut milk by blending 1 tablespoon of organic nut butter with 1 litre of filtered water. Store in the fridge and use within three days. No additives, no sugar and absolutely no nasties.

5. Swap your ready-to-go breakfast drink for a homemade smoothie:

Pre-packaged and ready-to-go breakfast drinks may be convenient but are often filled with highly refined ingredients, added sugar and preservatives. Make the switch instead to a simple homemade smoothie. Download my free ‘Shake up your diet’ e-book here for some quick, easy and delicious recipes that will provide you with wholefood nourishment to kick start your day.


6. Replace your bottled fruit juice with a piece of fruit:

Say goodbye to your glass of store-bought bottled fruit juice in the morning and opt for a piece of seasonal fruit instead. Fruit juice has a very high sugar content and is often made from a concentrate. The juicing process also strips the fruit of all of its gut-loving fibre. It can take about 8 small apples to make one glass of apple juice. I always ask my clients, if you wouldn’t eat 8 apples a day, why is it ok to drink them? Avoid the sugar high and enjoy a piece of fresh fruit instead.

Do you have any breakfast swaps that we should know about?

back to top