HEALTHY FOOD SWAP

Toast and jam is a traditional breakfast favourite – but one that’s not exactly loaded with nutrients. For a similar sweet and crunchy start to your day, squish a banana on to wholemeal toast instead. You’ll get up to 16 per cent of the potassium you need in a day, to help regulate blood pressure, plus up to 30 per cent of your daily vitamin B6 requirement, up to 30 per cent of the vitamin C you need, eight per cent of your magnesium needs plus 3g of fibre, to add to the 2-3g of fibre in a slice of wholemeal bread. Want to amp up the nutrition even more? Add a tablespoon of sugar-free peanut butter for 4g of protein, 16 per cent of your recommended vitamin E intake, 13 per cent of the niacin you need, and another 12 per cent of your magnesium requirement. It all makes for a great start to the day.