Dispatches

Susan Lloyd, the dietitian on What's In Your Breakfast? answers your questions.

Please note that Sue Lloyd is no longer answering questions sent to this website or via Twitter. But if you have comments to make about the programme, please submit them using the form at the bottom of this page.

About Susan Lloyd; the dietitian
Susan Lloyd is a UK registered dietitian in private practice. For more details, please visit her website at http://www.nutritionandwellbeing.com

Question and Answer with Sue Lloyd

BETTY on 27 Oct 2009: My two-year-old loves pesto and olives. I give her pasta and pesto possibly once a week and sometimes chopped olives in tomato sauce (no added salt). Is shop-bought pesto too salty, and should we not give her olives either?
Sue LLoyd: Sounds like your daughter is developing a taste for a Mediterranean diet; the Mediterranean diet is known to be particularly healthy. The olives and pesto are fine, just balance this with lots of lovely vegetables.

OKAY96 on 27 October 2009: So what cereal would you say I should eat then? I was eating Bran Flakes but now I'm confused.
Sue LLoyd: If we apply the traffic light system to Bran Flakes they come out as red for sugar and amber for salt. If you'd like to choose a lower salt and sugar breakfast cereal take a look at the packet, products such as Whole Earth Cornflakes, Weetabix and Morrison's Cornflakes are all green for sugar and amber for salt. If you are eating cereal on a regular basis look for ones that are lower sugar and salt. I'll be publishing a guide on my website shortly and the FSA website is also helpful.

NEIL HOAD on 27 October 2009: So where do Shredded Wheat stand in the cereal league, packaging seems to imply natural with nothing added, after watching Dispatches last night perhaps this is not so.
Sue LLoyd: Shredded Wheat are green (in terms of the traffic light system) for both salt and sugar, ie this cereal doesn't contain added sugar or salt. It's a good choice of cereal if you enjoy it.

YJE on 26 October 2009: As a vegetarian, I really want to make sure I get all the correct nutrients and vitamins from my diet. Omega fats and vitamin B12 are of particular concern. Can you tell me where I can get B12 if not from fortified cereal, and whether the omega fats that help 'heart and brain' are to be found only in fish products?
Sue LLoyd: As a vegetarian it's likely that you'll be getting enough vitamin B12 from the (non-meat) animal products that you do eat so you don't need to worry on that front. On the Omega 3 front our bodies do need essential fatty acids (EFAs) and we can't make them. Fish is the best source but not the only source. Another source is eggs from chickens that have been fed fatty acid enriched diets. If you'd like to find out more The Food Standards Agency website will be useful.

JANE PEABODY on 26 October 2009: I am losing weight at the moment, I also suffer with type 2 diabetes and other ailments. When I shop it takes me ages as I have to read every single label and in a lot of cases I have to trust my judgement on whether I have got it right or not. There is very little hope for people who suffer with diabetis and it is so soul destroying, we are certainly the forgotten people, I don't eat salt as I do not like it and it is a nightmare when shopping. Will we ever be heard? Thank you once again for an informative programme. Regards Jane Peabody.

CORBLIMEY on 26 October 2009: During the programme there is a scene where the presenter compares the amount of sugar the children have eaten during their new breakfast regime and the amount of sugar they ate before their breakfast diet changed. Are the amounts of sugar discussed a collective figure for all children or amounts for each child individually?
Sue LLoyd: Hi Corblimey, the amounts of sugar discussed are collective amounts for the family ... amazing isn't it?

AMERSFOORTH on 26 October 2009: Since the labelling of the cereals are confusing and difficult to compare, is there a overview or benchmark what the best cereal are that contain less fat, salt and sugar?
Sue LLoyd: Lower sugar and salt cereals are ones such as porridge and Shredded Wheat type cereals, also some cornflakes and Weetabix type cereals can be low in sugar. I'm producing a Traffic Light Guide that may be of help to you. Alternatively the FSA website explains the traffic light system and what to look out for.

VAL on 26 October 2009: On the programme the children preferred the home-made 'cereal' to the packet ones. Was this just porridge with sliced banana, or was it something else? And is there somewhere on this website that lists the other alternative breakfast ideas the family had? Thank you.
Sue LLoyd: The breakfast was porridge and banana. Personally I would have preferred to eat it with a little more milk, but that's just me. If you email me via my Nutrition and Wellbeing website I can provide more information on the breakfasts.

ANGELA on 26 October 2009: What figures should I be looking at on the packets to make a better choice for my children? (If it makes any difference the children like their mum are both naturally underweight).
Sue LLoyd: For sugar you will ideally be looking at a content of less than 12.5g / 100g and for salt less than 1.5 g / 100g. You can find this information in the label on the side of the packet.

SHIRLEY ASHMORE on 26 October 2009: A few months ago I had a cholesterol level of 6.9. My doctor gave me 8 weeks to try and get it down naturally. I made a few diet adjustments (though I was already quite careful about what I ate) but in particular I started drinking Benecol every day. I managed to get my level down to 5.1. Do you think Benecol played a part in this? It is expensive, but I have noticed that Tesco do their own brand of 'cholesterol lowering drink', which is much cheaper. Is it as good?
Sue LLoyd: Benecol contains plant sterols or plant stanol ester this does seem to help lower blood cholesterol. As long as the supermarket own brand has plant sterols or stanol in it, it should have the same positive effect. Between 1 and 3 grams of the recommended level of intake.

KATE PALMER on 26 October 2009: Can you tell me what a low level of salt and sugar in cereal would be please?
Sue LLoyd: For sugar you will ideally be looking at a content of less than 12.5g / 100g and for salt less than 1.5 g / 100g. You can find this information in the label on the side of the packet.

DARREN on 26 October 2009: If using a traffic light system, is there a ceral on the market that would get 3 greens ?
Sue LLoyd: Porridge and shredded wheat type cereal are both green in terms of their salt and sugar content.

JESSICA on 26 October 2009: What are the healthiest cereals to have for breakfast? Is Weetabix and shredded wheat healthy?, and what else? Thanks
Sue LLoyd: In terms of the traffic light system, Weetabix type cereal is green for sugar and amber for salt. Porridge is green for both, as is Shredded Wheat type cereal.

TRACEY on 26 October 2009: where did you get the statistics regarding heart uk and what they receive from cereal companies from? what other charities endorse foods and do they go through any vetting process? Did heart uk have an opportunity to comment on the programme?

FI on 26 October 2009: Interesting programme, but for me it would have been a lot more helpful if there had been a list of the cereals in order of high salt and/or sugar in them. Would it be possible for this to be published, or is it somewhere already? The traffic light system would be perfect.
Sue LLoyd: I will be publishing the traffic light system on my website shortly. You can also find out more about the traffic light system on the Food Standards Agency website.

CHARLIE FIELD on 26 October 2009: Excellent programme but missed the description of the children's healthy breakfast. What should I be giving my children apart from fresh fruit and porridge?
Sue LLoyd: They might like to try wholemeal toast and eggs (poached, soft-boiled)or toast and sugar-free or low sugar jam; or possibly some low sugar yoghurt on fruit again with toast. It depends on what your children enjoy eating.

RAM on 26 October 2009: I would love to know how many grams of sugar and salt is in a 30g bowl of Bran Flakes and whole Shredded Wheat. The program was a real eye opener but the dietary compostition on the side of the cereal is misleading.
Sue LLoyd: In a 30g bowl of Bran Flakes sugar is 7g and salt 0.4g compared to a 45g serving whole shredded wheat 0.4 g sugar and 0g salt.

ALWAYSHOPE on 26 October 2009: Great programme!! Eye opening. I am trying to lose 25 kgs and am carefully counting calories and using exercise. To help me I am using Livestrong's iPhone app called calorie tracker. This also sums up on line with my food analysed. It is amazingly difficult to reduce the fat and sugar to recomended levels. Thanks to the programme I can see exactly what I have eaten. Tough task but I am losing weight according to their targets.

AMY on 26 October 2009: I have just watched the Dispatches programme 'Do you know what's in your breakfast?' and it was a real eye opener. Everyone morning I eat 'Crunchy nut clusters with chocolate curls' and cannot understand any of the nutritional information on the side. What is the healthiest cereal on the market? Are crunchy nut clusters really bad for me?
Sue LLoyd: Porridge and Shredded Wheat are both green (in terms of the traffic light system) for sugar and salt. When looking for cereals, you need to read the packaging to check the sugar content is less than 12.5g / 100g. Sugar-free muesli is another option you might like to try, although it can be high in calories if it has lots of nuts and dried fruit in it.

CLARE on 26 October 2009: Having just watched the show I was quite surprised, not so much about the amount of sugar in cereals but the amount of salt. As a busy person who values the convenience of a bowl of cereal in the morning, I was wondering if you have any suggestions of healthy cereals that I could eat on a daily basis. Alternatively, apart from porridge, what are some other healthy alternatives to cereal that will keep my full and satisfied for the beginning of the day. Thank you!
Sue LLoyd: You might like to try wholemeal toast and eggs (poached, soft-boiled)or toast and sugar-free or low sugar jam; or possibly some low sugar yoghurt on fruit again with toast. It depends on what you enjoy eating.

KITTYSMUM on 26 October 2009: I've got a 17 month old who I am trying hard to keep off sugar, especially cereals and organic 'healthy' biscuits. Does it make any difference if they are sweetened with sugar or fruit juice? Which cereals do you recommend or would you suggest something entirely different for breakfast? She'd eat cheese, potatoes and black olives the whole time if I let her!
Sue Lloyd: The less sweet ones are better, take a look on list of ingredients. If sugar is near the top the product is likely to contain a lot of sugar. She might like to try soft wholemeal toast and eggs (poached, soft-boiled)or soft toast and sugar-free or low sugar jam; or possibly some low sugar yoghurt on fruit.

MARTINA on 26 October 2009: Could you tell me what are the top two healthiest cereals , as I would like to be confident in what I buy.
Sue LLoyd: You need to look for cereals with no added salt or sugar. Both porridge and shredded wheat type cereals have no added sugar or salt.

FANNY on 26 October 2009: I crave sugar a lot during the day. I always start my day with a very large bowl of Crunchy nut cornflakes. could this be related to my sugary cravings?
Sue LLoyd: I'm advocating porridge a lot today, why not try porridge with milk for one day and see how you feel. Eating sugar at breakfast can make you feel hungry mid-morning.

METTE on 26 October 2009: My 18 month old son eats Oatibix bitesize for breakfast. Is that ok salt and sugar wise? He will only eat my homemade porridge if I put sugar in it and then I think it kind of defeats the purpose of me making it and it is easier to give him oatibix. Sue LLoyd: Oatibix or a similar product is low sugar and medium salt, so ok for your son . Variety is the spice of life so you could try chopped fruit such as banana, or mashed blueberries perhaps on some porridge as an alternative, this will make it sweeter while not using refined sugar.

ROSEMARY MCBARRON on 26 October 2009: I eat Morrisons porridge oats (approx 50g portion) for breakfast uncooked as a museli with dried fruit and semi-skimmed milk. Under ingredients it says 'oats' but under nutritional information it has salt, sugars, calories. Are these naturally occuring or are they 'added' and is this a healthy breakfast?
Sue LLoyd: The best way to find out is to look at the list of ingredients. If there is added sugar or added salt it will be in that list.

NIALLAIS on 26 October 2009: What is reccommended to eat for breakfast. Is it true that you shouldnt eat more than 3 eggs a week?
Sue LLoyd:Everything in moderation but you can eat more than three eggs a week. Enjoy them!

JANE MORGAN on 26 October 2009: Just enjoyed the programme,could you please clarify what is the healthiest breakfast??
Sue LLoyd:Best thing to eat for breakfast is porridge and fruit. It's low in sugar and salt and is low GI (keeps hunger away longer)

LIANE GRIMES on 26 October 2009: I would really like to know what menu the family given the healthy breakfast on TV were given so I could follow this or something similar myself.
Sue LLoyd: If you email via our website we can help.

LTTP on 26 October 2009: Is there any benefit to eating pro-biotics? Doesn't the bacteria get destroyed in the stomach or by bile? Thanks.
Sue LLoyd: There are some recent news stories on the web related to this topic, for example this one on the Guardian. The Guardian reports '...last week the European Food Safety Authority (EFSA) rejected about 350 claims made for a swathe of food products currently marketed as good for your health' (06/10/09).

BETTY on 26 October 2009: Please can you tell me what is the recommended salt intake for a two-year-old?
SUE LLOYD: Children need less salt than adults because they are smaller; the target average daily salt intake for a two year old is 2 grams per day. The most practical way to keep salt intake low is to avoid processed foods if possible. Of course this isn't always possible but try to keep salt in processed foods to minimum by choosing foods with a green salt level if the food has a traffic light signpost label on. Children also haven't become used to the taste of salt and so it's easier to give them cooked food without added salt. If you do avoid salt in your cooking don't judge the taste by your adult standard, remember many foods are new to a child so they are just learning about taste.

ANDY WATSON on 26 October 2009 I saw Dispatches this evening and thought 'tell us something we don't already know'. Not to sound cynical, BUT I think we as consumers are our own worst enemy. We are ill-educated and (even worse)deluded about what constitutes good health and general wellness. Combined with this, we are equally apathetic regarding the application of positive knowledge we do have. Think about it: As individuals, we are happy to subscribe to the latest short-cut in order to gratify our external aesthetic appearance. We are in a chronic state and things are set to get worse! As a nation, we're skint so wellness is way down the priority pecking order and as such, the national goal is to produce & consume more in order to strengthen our economic footings. I don't blame cereal manufacturers any more than the health secretary, pharmecutical companies, size zero models or the myth of corporate social responsibility. EXCUSES. We ultimately get what we ask for. If we don't read between the lines and allow the likes of Coca Cola, Mcdonalds Mars and Benson & Hedges for example, to have an association with any sporting event and those exposed to such sports (through particiation or spectating ) subsequently consume more cola, fags and chocolate-who's to blame? I'm willing to blame me. Are you willing to blame you? Now we've established who's to blame, what are we gonna do ablout it? I'm gonna go for a run on Saturday morning. And I'm gonna encourage a couple of mates to come and extend the invitation to anyone else who can be arsed getting up. If you can't run, I'm willing to walk briskly at your pace. Why? Because I feel alot better after a run and hope you feel half as good as I do once we're done. And because I have this thing in my chest cavity called a heart and I've heard that it needs to be exerted in order to be optimally functional. Here's what else I'm gonna do: I'm gonna use the dumb-bells and fit ball I have upstairs in order to strengthen my arms, shoulders, back, legs and abdomen because a little birdie tells me that the more functinal I am in youth, the more functional I am likely to be in old(er)age. And that with a bit of perspiration I might attain those aesthetic benefits others try to buy. And yes, I'm gonna try to source credible information in order to make wise (&tasty) nutritional choices and I'm gonna raise my kids in such an environment so they know no different as they mature. If I gain weight, if my blood pressure or sugar levels are high, if I am a heart-attack waiting to happen, I won't blame cereal manufacturers. I'll blame me. Once the wheat and chaff are separated it's time for action-not talk.