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Eating breakfast contributes in many ways to good health and nutrition.

Did you know?

  • Breakfast eaters are more likely to be of normal weight compared to non-breakfast eaters
  • Breakfast improves alertness, concentration, mental performance and memory
  • Research has shown as many as one in four children go to school hungry
  • Those who skip breakfast are more likely to snack on less nutritious food during the day, resulting in them eating more food that is higher in fat, salt and added sugar, which contributes to weight gain
  • Breakfast can help to improve a person’s mood. People often get tired and irritable when they miss breakfast.

Breakfast eaters eat more essential nutrients such as carbohydrate, dietary fibre and certain vitamins and minerals.

It has been shown that if breakfast is missed, the nutrients normally provided by breakfast are not replaced during the rest of the day.

Ideas for Breakfast

  • A bowl of high fibre cereal, of the wholegrain or wholemeal variety, with low fat milk and sliced fresh fruit.
  • A delicious smoothie made from low fat milk, fresh fruit, yoghurt and honey.
  • Fresh fruit and yoghurt with some wholegrain or wholemeal toast.
  • Bircher muesli with a variety of fruits and nuts added.
  • Pancakes topped with fruit and yoghurt.
  • Poached or boiled eggs on wholegrain or wholemeal toast with a piece of fruit or a glass of fruit juice with no added sugar.
  • An omelette made with added vegetables such as onion, mushrooms, spinach and tomato.
  • Wholegrain or wholemeal muffins topped with asparagus, tomato and low fat melted cheese.
  • Raisin toast spread with ricotta cheese, and a piece of fruit.
  • Wholegrain or wholemeal toast with a variety of toppings such as avocado, baked beans, tomatoes, peanut butter (or other nut spread) and a piece of fruit.

Tips for busy people

  • Keep a supply of healthy wholegrain cereals in the house, these are quick and easy and very nutritious.
  • If you have trouble getting to the shops regularly, try one of the online shopping services that are available in some areas.
  • Prepare breakfast the night before by setting the table, getting out bowls and cereals etc. This works well for children. You could also prepare Bircher Muesli the night before.
  • Take some snack size cereals to work. Many of these cereals can be eaten in the box with milk added!
  • Several companies are making quick and easy breakfast drinks with added vitamins, minerals and fibre. These could be an occasional alternative when you are on the go.