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1,000 hidden calories diet diary: Morning

(3 ratings)
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Sally's food diary

7am

'No time for breakfast, have to get the kids ready for school - grab a handful of jelly sweets - I think this is OK because I'm rushing around.'

Calories: About 150

GTK says: This is the biggest mistake any dieter can make - skipping breakfast! Sally will get a rush of energy from the sugar in the sweets and then very shortly feel tired and easily stressed.

Why is breakfast so important?
  • It kick-starts your metabolism
  • Gets your brain going
  • Stops cravings and snacking
  • Gives you energy to get through the morning


GTK swap: Instead of sweets have a proper breakfast (such as something below) with a large glass of water and a tea or coffee
  • Porridge
  • Fortified cereal
  • Wholemeal toast with low-fat spread and Marmite, jam or marmalade
  • Mash a banana and fill a wholemeal pitta bread or mash onto wholegrain toast
  • Muesli is also a filling and quick breakfast


Calories: About 200 - 250

................................................................................................................

9am

'Feed the baby and eat 2 slices of white toast with low-fat margarine and strawberry jam and a cup of coffee.'

Calories: 250

GTK says: Not bad, but wholemeal toast would've been better and having a glass of water as well as the coffee.

GTK swap: It's unlikely that after a good breakfast you'd want something else to eat, but if Sally was hungry she could have a low-calorie snack, such as: an apple or 2 thin sliced brown rice cakes with Marmite or jam.

Calories: Apple about 60 calories or 2 thin rice cakes with Marmite or jam about 45 calories ................................................................................................................

10am

'Drop the baby at grandma's and stop by for a cup of tea with full-fat milk and two low-fat chocolate digestives.'

Calories: 170

GTK says: We all like a treat now and then and it's better to go for a lower-fat version, but then why have full-fat milk? It defeats the purpose of having lower-fat biscuits.

Plus, Sally only had toast an hour ago. This is why a filling breakfast with wholegrains, like wholemeal toast is a good idea, because it stops you from snacking.

GTK swap: Change the full-fat for skimmed or semi-skimmed milk and choose a lower calorie biscuit, such as rich tea biscuits or Jaffa cakes

Continued below...


Calories: about 90

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