Botanica, Cold Pressed Green Juice, 375ml
If you’re a big juice fan, this portable jar is a far better option than sugary fruit juice. Made mostly from green veg, you’ll get a hit of folate, iron and vitamins A, C and K. Accredited practising dietitian Julie Masci (newlifenutrition.com.au) says it’s not really enough for a full breakfast due to its low fibre and protein content. She suggests pairing it with whole fruit, nuts or some low-fat dairy.
To buy: $8-$9.50 at Harris Farm and through butlerandbentley.com.au
Hit of omega-3s
The Chia Co, Chia Pod Bircher Muesli, Pistachio & Cranberry, 220g
We’re nuts for chia! A good thing too, as chia seeds, along with the pistachios in this Bircher muesli, are good sources of omega-3s—essential for heart health. According to Masci, the sugar content is quite good at 8g per 100g. It also boasts an “excellent” amount of fibre thanks to the combination of fruit, nuts, seeds and oats. Up the calcium instantly by adding a dollop or two of your favourite unsweetened yoghurt.
To buy: $4.69 at Woolworths
Just add water
Food for Health, Muesli Pod, Blueberries, Vanilla & Teff, 220g
Love muesli, but watching your sugar intake? This could be your body’s perfect pot of goodness. The only source of sweet stuff is blueberries, says Masci, with one pod clocking in at 4.4g of sugar. The level of dietary fibre earns it a gold star, as does the controlled portion size. Even better? The pod contains powdered milk, so all you need to do is add water and stir—perfect for breakfast at your desk.
To buy: $3 at Coles, independent supermarkets and online
Carman’s, Original Fruit Free Muesli Bar, 45g
If you’re going to stash a muesli bar in your bag for manic mornings, this one has a good level of dietary fibre from its oats, nuts and seeds. Why that matters? It helps boost bowel health and lowers the bar’s GI. The sugar is better than in many other bars, Masci adds. That said, it’s best as an occasional treat. The portion size is small, so keep nuts or a banana on hand to help prevent the munchies.
To buy: $5.25 for pack of six at Woolworths, Coles and IGA
Rich in calcium
Vaalia, Breakfast To Go Apple & Cinnamon Oat Clusters & Low Fat Yoghurt, 150g
Amazing but true? You’ll consume almost a quarter of your daily calcium requirement with this combo, and a significant amount of protein to keep you feeling fuller, longer. In addition, “Yoghurt provides a number of good bacteria to assist digestive health,” says Masci. It contains more sugar per 100g than recommended, so go easy if cutting back. There’s also a spoon in the lid, meaning zero washing up!
To buy: $2.49 at Coles
High in whole grains
Uncle Toby’s, O&G, Cranberry, Strawberry & Sliced Almonds, 50g
Give your energy levels a boost with these ready-to-go oats sweetened with dried fruit and brown sugar. “The use of whole grains contributes to a good source of fibre, as well as a range of B vitamins to assist with energy production,” says Masci. You can make this quick brekkie with hot water, but Masci suggests adding some dairy to increase the protein and calcium for a more balanced choice.
To buy: $2.49 at Coles, Woolworths and independent supermarkets