We kick off the Olympics early by hunting for the world’s healthiest breakfast – which country’s morning meal is tops?

WE are kicking off the Olympics a few days early by hunting for the world’s healthiest, tastiest breakfast of champions.

Nutritionist Kim Pearson has sampled 14 dishes from all over the globe.

15

Here, she gives her verdict on each one, rating them out of five, and hands out gold, silver and bronze medals to the top three.

Let the Games begin . . .

TEAM GB: Full English

15

PROCESSED meats, such as  sausages and bacon, are terrible for health but if you are going for this, choose the best meat and free-range eggs. Swap  sugary baked beans for grilled mushrooms and tomatoes and try toasted sourdough rather than fried bread. It is more nutritious and easier to digest due to acids slowing glucose release and optimising absorption of vitamins and minerals.

FULL ENGLISH
Fried eggs, bacon, baked beans, fried bread, sausage, black pudding.
Kcal: 850
Fat: 40.4g
Carbs: 45.2g
Sugar: 3.8g
Salt: 2,500mg

RATING: 2

SPAIN: Pan a'la catalana

15

FRESH tomatoes, olive oil and garlic are all healthy, nutritious ingredients. The bread is not ideal but swapping it for sourdough will boost it nutritionally.  For  a breakfast the meal is fairly low in protein, which is great at keeping you filled up until lunch. Adding a poached egg will  not only keep you feeling fuller, but it is more nutritious than adding sausage or ham.

PAN A’LA CATALANA
Bread, garlic, tomatoes, ham or sausage, olive oil, salt.
Kcal: 230
Fat: 12g
Carbs: 23g
Sugar: 2g
Salt: 14mg

RATING: 2.5

RUSSIA: Syrniki Pancakes

15

THESE pancakes are high in refined carbohydrates –  and frying makes them pretty unhealthy, too. In fact, eggs are the only saving grace here. The pancakes are normally accompanied by sweetened black tea, which I advise against. Your palate can usually adjust to drinking hot drinks without sweetener or sugar in a few weeks, so it is worth persevering.

SYRNIKI PANCAKES
Eggs, sugar, flour, cottage cheese, sour cream with black tea.
Kcal: 392
Fat: 6g
Carbs: 30g
Sugar: 8g
Salt: 184mg

RATING: 2

GREECE: Feta and olives

15

OLIVES are rich in healthy fats but bread is high in refined, starchy carbohydrates. It does not make for a healthy start to the day. Although honey is seen as a healthy sweetener, it is still very0 high in sugar so it is best consumed as a treat. Feta cheese contains calcium but it can also be high in fat and salt.  You can buy reduced-fat versions if this is your breakfast of choice.

FETA AND OLIVES
Fresh bread, feta cheese, olives and a cup of black tea with honey.
Kcal: 330
Fat: 11g
Carbs: 39g
Sugar: 9g
Salt: 890mg

RATING: 2

CROATIA: Sarma

15

SARMA is one of Croatia’s favourite dishes. Obviously, alcohol for breakfast is not ideal but vegetables and protein from the meat make for a nutritious start to the day. Adding a herbal tea would also help. Paprika is rich in vitamin C, iron and beta-carotene, which is converted to vitamin A in the body. Vitamin A is good for the skin and is thought to help prevent wrinkles!

SARMA
Cabbage, mince, speck, parsley, paprika, tomato and veg sauce, fruit brandy to serve.
Kcal: 527
Fat: 19g
Carbs: 32g
Sugar: 11g
Salt: 670mg

RATING: 3

USA: Pancakes with maple syrup

15

THIS breakfast is incredibly high in sugar and refined carbohydrates. It is a nutritional disaster and is definitely not something I would recommend.  If you are intent on getting your pancake fix, try using buckwheat flour, or even make a flourless version by mixing a ripe banana with eggs and flaxseed.  Serve it with plenty of fresh fruit to give you that sweet hit.

PANCAKES WITH MAPLE SYRUP
Sugar, eggs, flour, milk and butter and maple syrup.
Kcal: 712
Fat: 28g
Carbs: 52g
Sugar: 53g
Salt: 34mg

RATING: 0

AUSTRIA: Semmeln

15

SERVED in a buffet style, so choosing wisely from the options could make it relatively healthy. Boiled eggs are a great source of protein. And so long as the muesli  is sugar-free and contains plenty of nuts and seeds, that’s not a bad option either. Refined carbs in the bread roll and smoked meats are best avoided, and studies have shown cured meats can have cancer-causing properties.

SEMMELN
Bread roll, butter, muesli, cold meat selection, boiled eggs and coffee.
Kcal: 500
Fat: 5g
Carbs: 129g
Sugar: 50g
Salt: 432mg

RATING: 3

THAILAND: Joke

15

THIS  is very high in refined, starchy carbs. Eating this type of breakfast is bound to lead to energy dips and won’t help anyone wishing to lose weight. The egg is a bonus, though. To get a savoury porridge hit in the mornings, switch the rice for oatmeal and serve with a poached egg, mushrooms and beansprouts to improve the nutritional value and keep you fuller for longer.

JOKE
Rice porridge, egg, liver, minced pork meatballs, ginger, coriander.
Kcal: 579
Fat: 17g
Carbs: 109g
Sugar: 45g
Salt: 211mg

RATING: 2

MEXICO: Huevos Rancheros

15

NOT a bad breakfast. Eggs and tomato salsa make for a nutritious start to the day. Corn tortillas are high in glycemic starchy carbohydrates. For a healthier alternative, you can  swap them for some smashed avocado or a bed of wilted spinach. Chillis are also  rich in vitamins C and A as well as potassium and iron, which can help combat fatigue and keep up energy levels.

HUEVOS RANCHEROS

Eggs, tomato salsa of garlic, chilli, onion, peppers, on corn tortillas.
Kcal: 426
Fat: 21g
Carbs: 32g
Sugar: 8g
Salt: 1,530mg

RATING: 2.5

AUSTRALIA: Vegemite on toast

15

THIS breakfast is high in carbs, low in protein and does not contain anything fresh. However, Vegemite does contain B vitamins, which are important for energy production. If you are a Vegemite fan, try boiled eggs with Vegemite soldiers on wholemeal or sourdough toast. It is  filling and, nutritionally, much better for you, with plenty of protein and slow-release energy.

VEGEMITE ON TOAST
Vegemite is yeast extract mixed with vegetables and spices.
Kcal: 380
Fat: 15g
Carbs: 35g
Sugar: 17g
Salt: 1,611mg

RATING: 2

BRAZIL: Minas Gerais Cheese

15

FRENCH bread is high in refined, starchy carbohydrates. In general, I don’t advocate eating dairy products but the fat from the local cheese will at least slow down the release of starchy carbs and encourage sustained energy. If you are intent on choosing this, swapping the bread for wholemeal or sourdough and adding some fruit such as papaya or an avocado will help to up the nutritional value.

MINAS GERAIS CHEESE
Minas cheese with a French bread roll.
Kcal: 361
Fat: 15g
Carbs: 25g
Sugar: 6g
Salt: 1,317mg

RATING: 2

UAE: Shakshuka

15

THIS gets my gold medal. Eggs are rich in a variety of vitamins, minerals and protein. Tomatoes, chilli peppers, onion and spices  all contain nutrients beneficial for health. Shakshuka is low in starchy carbohydrates and sugar, making it good for general health and ideal for anyone looking to lose weight.  It will keep you feeling full until lunchtime so you will be less likely to snack.

SHAKSHUKA
Eggs poached in a tomato, chilli pepper, onion and cumin sauce.
Kcal: 163
Fat: 11.1g
Carbs: 6.2g
Sugar: 2.2g
Salt: 70mg

RATING: GOLD MEDAL 5

INDIA: Masala omlettes

15

MASALA omelette, made using a range of Indian herbs and spices,  is a really great breakfast – it’s protein rich and filled with vegetables. Not so great are the traditional pancakes called dosas, made with fermented batter,  a high glycaemic  carbohydrate food which is also fried so it is best eaten as an occasional treat.  (Rating without dosa).

MASALA OMELETTES
Eggs with chilli, turmeric, coriander and cumin.
Kcal: 323
Fat: 5g
Carbs: 40g
Sugar: 0g
Salt: 1,083mg

RATING: SILVER MEDAL 4

EGYPT: Ful Medames

15

NOT a bad choice. Beans are rich in fibre and the dish has  a good serving of veg. Adding an egg boosts the protein content but it could be  healthier by avoiding the pitta. Eggs  contain choline –  good for the brain and nervous system. The cumin it contains is said to  boost immunity and   aid digestion. Olive oil is  one of the healthiest fats, so   may control  cholesterol and lower risk of heart disease.

FUL MEDAMES
Broad beans, olive oil, lemon juice, cumin, with an egg and pitta bread.
Kcal: 579
Fat: 29g
Carbs: 71g
Sugar: 18g
Salt: 190mg

RATING: BRONZE MEDAL 3.5