Burglar Proofing your Home
Remember, if you come home and there's a chance a burglar could be inside or nearby your house, go to a safe place and dial 999 for the police.If you return home after an extended period and it looks like your home was broken into while you were away, dial 101.Do your best not to touch anything in your property until the police have arrived – the intruders may have left traces of DNA which could prove vital for catching them.Speak to your neighbours to ask them whether they saw any suspicious activity, or to see if they captured any footage on CCTV cameras.Try to stay calm. Knowing a stranger has been in your home and through your belongings can feel like a huge invasion of privacy and can impact your mental health. To speak to someone, click here, external.Though they may look secure, some locks when attacked with enough force, can snap open from the outside. For this reason, the police recommend using either SS312 Diamond locks or TS 007 3 star locks. Click here, external to find out how you can check whether your locks meet the same standards.Rav also spoke about the apps available which can allow you to turn an old smartphone into a cost-effective security camera to set-up inside your home. Remember to always shop around and read reviews before choosing which apps to install on your phone.For a step-by-step guide on how to download an app on your old Android, click here, external.For an iPhone guide, click here, external.For more advice on the best tech to keep your home secure, watch Morning Live back from Thursday 7th November 2024 on BBC iPlayer by following the link below:
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Telegraph
30 minutes ago
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The healthiest cornflakes (and the ones to avoid)
Back in 1969, Neil Armstrong's one small step for man was fuelled by one big bowl of cornflakes, according to Kellogg's, who sent cubes of their cereal into orbit for his Apollo 11 trip to the moon. The cereal was already a favourite back on firmer ground in Britain, having been a staple on supermarket shelves since 1922 – and it's still going strong today. Around 60 million boxes are produced in the UK every year – and that's for Kellogg's alone. Despite the rise of smashed avocado on toast and fancy Greek yogurt and berries, a bowl of simple cereal remains the go-to breakfast for around a quarter of the population, providing around half of fibre intake for the average adult, according to the latest National Diet and Nutrition Survey. But how healthy is the perennially popular breakfast? 'Cornflakes are generally low in fat and calories and often fortified with vitamins and minerals, such as iron and B vitamins, which is a positive,' says Nichola Ludlam-Raine, a nutritionist and author of How Not to Eat Ultra-Processed (£16.99, Telegraph Books). 'However, they are also fairly low in fibre and protein, and some versions contain added sugars.' Plus not all cornflakes are equal, so it's important to choose your box wisely. It's for this reason that we gathered the nutritional information and ingredients for 10 different types of cornflakes – from the classic Kellogg's to an 88p box from Aldi – and asked our nutritionist to rate them based on their nutritional values. Although each box has near identical calorie counts (from 111 to 118 per 30g portion), as well as fat and protein levels, Ludlam-Raine sifted through the sugar, fibre and salt content to unpick the best from the worst. Skip to: Nestlé Sainsbury's M&S Kellogg's Tesco (Free From) Waitrose Aldi Asda Tesco Lidl 10) Nestlé GoFree Cornflakes The main ingredient in cornflakes is, unsurprisingly, corn, but they also contain barley, which is a source of gluten. This gluten-free option, made without barley, is high in sugar, with 2.6g per 30g portion, making them more sugary than Kellogg's. 'These have the highest sugar content on the list, still fortified and gluten-free, but worth noting if keeping sugar intake low is a priority,' Ludlam-Raine says. 9) Kellogg's The original Kellogg's cornflakes is not the healthiest as it contains 2.4g of sugar per 30g portion (0.7g more than the top-ranked cornflakes). 'It's higher in sugar than supermarket own brands, though well fortified,' Ludlam-Raine notes. It is also one of the highest in salt, with 0.34g per 30g portion. This organic cereal from Sainsbury's contains 0.6g of sugar per 30g portion, around a third of the sugar found in most other own-brand cornflakes. However, as it is organic, it is not fortified, Ludlam-Raine notes. It's a good option if you're trying to reduce your sugar intake but it won't offer the vitamins and minerals that many people are lacking in, such as vitamin D, adds Alison Clark, a registered dietitian and spokesperson for the British Dietetic Association. 7) M&S Only 1 Ingredient Corn Flakes Part of the M&S range made with few ingredients, the one-ingredient cornflakes contain only corn and naturally-occurring sugars. As a result, they are the lowest sugar cornflakes from major supermarkets, with 0.2g per 30g portion. However, their ranking has been nudged down because they are not fortified. 'This option is good if you're specifically looking to avoid sugar, but lacks the micronutrient benefits of fortified options,' Ludlam-Raine says. 6) Tesco Free From Cornflakes This gluten-free option from Tesco has a similar calorie and fat level to standard cornflakes but is higher in sugar (2g per 30g) than most other options. However, it is also higher in fibre (1.2g) and lower in salt (0.08g) than other cornflakes. 'This is a good gluten-free option with moderate sugar content and full fortification – a strong choice for those with dietary needs,' Ludlam-Raine says. 5) Waitrose Waitrose Essential cornflakes contain slightly higher sugar than the option from Aldi (2g per 30g) but have a bit more fibre (0.8g per 30g). 'It is still a reasonable choice with fortification,' she says. 4) Aldi The cornflakes from Aldi contain a slightly higher amount of sugar (1.9g per 30g) and they're also lower in fibre, with 0.5g compared to the 0.8g found in most of the other supermarket own brand versions. 'But the sugar level is still low overall and the cereal is fully fortified,' Ludlame-Raine notes. 3) Asda ' This option from Asda is comparable to other supermarket own-brand offerings, low in sugar (1.8g per 30g) and fully fortified – a good choice,' Ludlam-Raine says. 2) Tesco The cornflakes from Tesco contain slightly more sugar (1.8g per 30g) than the top-ranked cornflakes, but less than most options on this list, with 1.8g per 30g serving. 'This is a good low-sugar option from Tesco, with full fortification,' Ludlam-Raine says. Best overall for health: 1. Lidl It's the Crownfield Corn Flakes from Lidl that come out on top, according to Ludlam-Raine. They are low in sugar, containing 1.7g per 30g portion, she notes. This is the lowest out of all other options, apart from M&S Only 1 Ingredient cornflakes, which are not fortified. As these are fortified with vitamins, they are the best choice. How much should you eat? The portion size listed on the box of cornflakes, and other cereals, is 30g. But pour out your usual bowl and weigh it for a shock about how little 30g is. 'In reality, many adults naturally pour a larger portion (closer to 40–50g),' Ludlam-Raine confirms. In fact, most adults will need more than a 30g portion to not only keep them full but provide enough nutrients, as cornflakes are low in fibre and protein, she explains. 'If you want a larger portion, that's OK, especially if you're quite active – but be mindful of balancing it by adding protein fibre, and healthy fats.' How to boost the healthiness of your cornflakes Obviously, milk is the first addition to start with. Around 150ml to 250ml is a good guide, as it's enough to moisten and cover the flakes, but the exact amount you choose to add depends on preference and if you are drinking more milk later in the day, she notes. Choosing semi-skimmed or whole milk will provide protein and fat to support fullness, or you could try combining your flakes with Greek yoghurt or kefir (a fermented milk drink) for extra protein and gut-friendly probiotics, Ludlam-Raine says. 'Unsweetened fortified plant-based milks (such as soya or pea milk) can also be good options, as they provide protein and contain added calcium and vitamin D (note that organic versions do not have nutrients added),' she says. 'We use fortified oat milk at home.' For toppings, she recommends fresh fruit such as berries, sliced banana or grated apple and pear for extra minerals, fibre and natural sweetness. A small handful of nuts or seeds, for example chia seeds, flaxseeds or almonds, will add even more healthy fat, protein and fibre. It will benefit your health to add these top-up ingredients if you're regularly having cornflakes for breakfast, as, on its own, cornflakes are too low in protein and fibre to keep us sufficiently fuelled for the morning. 'It can be fine as part of a more complete breakfast if you add other foods for example fruit, nuts and kefir,' Ludlam-Raine adds. How do cornflakes compare to other breakfasts? Cornflakes are low in calories and fat, making them healthier than many other types of cereal, like sugar-coated Frosties (which are one-third sugar, containing 11g per serving, compared to the 0.2g to 2.6g in cornflakes) or granola, which despite appearing healthy, are often very high in calories, fat and sugar, Ludlam-Raine says. Saying that, there are healthier cereals. Shredded wheat, for example, has no added sugar and is high in fibre, Ludlam-Raine notes. 'Weetabix too is good as it's high in fibre and fortified with nutrients,' she says. 'These are cereals which can be added to easily too – from different milks to fruits and nuts too.' For a healthier everyday breakfast that isn't cereal, she recommends porridge oats with milk, fruit and seeds; wholegrain toast with nut butter and fruit; Greek yoghurt with fruit, seeds and muesli; and wholegrain cereals with a good fibre content, mixed with fruit and seeds. 'These options provide more lasting energy, better support blood sugar control and help meet your fibre needs, which many people (over 90 per cent) in the UK fall short on,' Ludlam-Raine says. Verdict: Are cornflakes healthy? 'Cornflakes can form part of a healthy breakfast, but on their own they aren't the most balanced choice,' Ludlam-Raine says. 'They are low in fibre and protein, meaning they may not keep you full for very long, which can lead to impulse or excessive snacking later in the morning.' Clark agrees. 'I wouldn't recommend cornflakes as a healthy cereal due to the low fibre content,' she says. While most options are fortified with vitamins, this is the case for most cereals so it doesn't make cornflakes especially healthy, she adds. 'If you enjoy cornflakes, choose those that are fortified with added nutrients,' Ludlam-Raine adds. 'Pair them with a protein source (such as milk or kefir, yoghurt and nuts) and fibre (fruit and seeds),' for an extra health boost.
