If you want to choose how much added sugar goes into your breakfast, opt for porridge oats with wholegrain oats as the only ingredient, and compare the sugars per 100 g on the label. Plain single-serve sachets can make portioning easier, but check their ingredients and nutritional information separately. When shopping for an older person, also consider their preferred portion size, how the oats are prepared and the rest of their diet.
They’re looking for a porridge base with no sugar as an added ingredient, so they can choose what goes in the bowl. The Netherlands Nutrition Centre distinguishes between naturally occurring and added sugars.
They want a portion that suits their appetite and the rest of their meals. The Netherlands Nutrition Centre highlights the importance of getting enough energy, nutrients and fluids as you get older, particularly when eating becomes more difficult.
They want to do minimal measuring or prefer a pre-portioned serving. If so, compare the preparation instructions for loose oats and plain single-serve sachets. Don’t assume that every flavour has the same ingredients.
Start with the ingredients and sugars per 100 g. Then consider which portion size and preparation method suit the person you’re shopping for.
| What to consider | What should you check? | Who is this most important for? |
|---|---|---|
| Added sugar | Read the ingredients list and compare ‘of which sugars’ per 100 g. Also consider what you add during preparation. | I want to control how sweet my breakfast is, even if I add milk or fruit. For around 46% of consumers, limiting added sugar is the top priority. |
| Fibre and portion size | Compare the fibre per 100 g and choose a portion that suits their appetite and the rest of their meals. | If their appetite is smaller, I don’t want to focus only on sugar; I also want to consider what else the meal provides. Around 36% of consumers prioritise nutritional value and a suitable portion size. |
| Easy preparation | Check the portion size and preparation instructions. Check the ingredients again for each variety. | I’m looking for a warm serving that doesn’t need much measuring, but I want to be able to adjust the amount if needed. For around 18% of consumers, ease of preparation comes first. |
This claim doesn’t mean that prepared porridge contains no sugars. Ingredients such as milk and fruit change the nutritional value of the bowl.
As well as reading the ingredients list, check the ‘of which sugars’ figure and compare dry products on a like-for-like basis.
A biscuit or bar containing oats is a composite product, not the same breakfast staple as plain porridge oats. The other ingredients also affect its nutritional value.
For these products, compare the ingredients and nutritional information separately with those of porridge oats.
Brinta Porridge Oats, listed by Albert Heijn, may contain traces of wheat and rye. Quaker states that Oats Express Plain may contain traces of, among other things, wheat and barley.
If you have coeliac disease, check the allergen information and whether the specific pack is suitable for your diet. Don’t rely on the product name alone.
For older people, their overall intake of energy, nutrients and fluids may also matter. A smaller appetite makes choosing a suitable meal even more important.
Think of porridge oats as part of your overall diet. If eating problems persist or a change to your diet is needed, speak to a healthcare professional or dietitian.
The Brinta Porridge Oats listed by Albert Heijn come in a 450 g pack of oats for preparation with water or milk.
Quaker offers classic porridge oats and Oats Express Plain in single-serve packs.
Jumbo offers its own-brand 500 g pack of coarse wholegrain porridge oats.
Albert Heijn stocks AH Wholegrain Fine Porridge Oats, as well as porridge oats from other brands.
Golden Bridge is an ALDI own brand offering fine and coarse wholegrain porridge oats.
These single-serve packs may be a good option if you want to do minimal measuring. Before choosing them based on their sugar content, check the nutritional information for this specific variety.
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The single-serve packs listed can reduce the need for measuring. For a breakfast with less sugar, compare the sugars per 100 g and the ingredients on the pack for this variety.
The product information states that traces of soya, barley and wheat may be present. Check the label if you have allergies or coeliac disease.
No. The Netherlands Nutrition Centre distinguishes between added sugar and sugars that occur naturally in ingredients. So check the ‘of which sugars’ figure in the nutrition table too, and bear in mind what you add to your porridge.
Porridge oats can be part of a varied breakfast, provided the portion and the rest of the diet suit the person. The Netherlands Nutrition Centre highlights the importance of getting enough energy, nutrients and fluids as you get older. If someone is unwell or has a reduced appetite, they may need individual advice.
Prepare plain porridge oats with water or milk according to the pack instructions, without adding sugar. Milk, yoghurt and fruit will change the nutritional value of the finished portion, so consider the whole bowl when comparing sugars.
Check whether the specific pack is suitable for people with coeliac disease and read the allergen information. Some porridge oat products carry warnings that traces of wheat, rye or barley may be present, so the word ‘oats’ alone isn’t enough to make your choice.
