Someone said:
Ok, thanx for the help every one. I had mainly been eating white bread
White bread is no good. You may as well shovel sugar into your body for the nutritional benifits you are getting.
Grainy bread would be better (check the ingredients to make sure it does not have 'icky' things in it like high fructose corn syrup or the like - you want the least ingredients possible. Preferably something like: Whole grains, Water, Salt). I would try to get a sprouted bread or pumpernickel.
What would be some good breakfast cerials?
Although people probably get sick of hearing this - a bowl of oats is probably one of the best things you could eat.
Scotch oats (also called 'steel cut oats' or 'kibbled oats') are probably your best choice as far as oats go - they are the least processed and have the most fibre/nutrients as a result. They are basically whole oat kernels that have been chopped into smaller peices. Because of this, they HAVE to be cooked to be fully digested and they do require a little more cooking than other sorts of oats. But it is worth it in my opinion.
Next best is wholegrain old-fashioned oats. These are oats that have been steamed and rolled flat, but they have not been chopped/processed in any other way. The thicker these are, the better they are too - as they will have a lower GI and will keep you fuller for longer (they will also keep your blood sugars more stable). You do not need to cook these again (as they have already been steamed) although many people like to.
Then there is 'quick oats' which are rolled oats that have been chopped into smaller fragments. They cook a lot faster than regular old-fashioned oats - usually only needing a few minutes cooking time if you want to cook them. They have a slightly higher GI than rolled oats.
'Instant Oats' are the 'worst' type of oats to go for. These are chopped again, cooked again and have usually got flavours and other things added to them (including sugar). Although they are better than other cereals, they are nowhere near as good as your regular oats.
You could also try oatbran - which is the outer bran of the oats (which is removed when oats are processed), which is chopped and uncooked. It is really high in fibre and higher in protein than regular oats/rolled oats.
Other options are barley Flakes (just like rolled oats only made out of barley), barley bran, rye flakes, kibbled rye etc etc. Whole grains are all really good to cook into a porridge like meal.
Natural museli (something with UNTOASTED rolled grains, dried fruit and nuts or seeds) is probably another good choice - as this has the benifits of the rolled grains (and is therefore high in fibre, nutrients, vitamins and minerals) while having that little bit of flavour that the nuts/seeds and dried fruits add.
As for 'processed' cereals - well, I am not a fan of them. I am not sure what is available where you are (I am in Australia and we have different options over here) generally anything that has sugar (or any of the other names it goes by) as one of the first ingredients is not a good choice.
You basically want something with wholegrains, low sugar content and a high fibre content. I know Fibre 1 and All Bran are two such options.
