A healthy breakfast should provide a variety of foods, low fat options, lots of carbohydrates and some fluids.

Breakfast is the most important meal of the day, becasue ..

  • It breaks the overnight fast
  • Gets your metabolism working
  • Wakes the brain up
  • Keeps your attention span longer in the morning
  • Lifts your mood

Did you know …?

There are so many reasons that you and your family should eat breakfast every day. Here are just a few reasons;

  • Breakfast eaters are more likely to be of a normal weight
  • Breakfast improves alertness, concentration, mental performance and memory
  • Eating breakfast makes students pay attention and retain information, as well as being more interested in learning
  • People get tired and irritable when they miss breakfast
  • Those who skip breakfast are more likely to snack on less nutritious meals during the day
  • Breakfast eaters tend to have lower fat intakes
  • Breakfast eaters have higher intakes of essential nutrients such as carbohydrates, dietary fibre and certain vitamins and minerals
  • People who eat breakfast have better eating habits and choose better foods all day
  • People who skip breakfast are more likely to be ravenously hungry for snacks during the day.
cereal and fruit is a great breakfast optioncereal and fruit is a great breakfast option

Healthy Breakfast Options

  • A bowl of wholegrain cereal with low fat milk and sliced fruit
  • A delicious smoothie made from low fat milk, fresh fruit, yoghurt and honey
  • Some wholegrain toast, with fresh fruit and yoghurt
  • Raisin toast spread with ricotta or cream cheese, and a piece of fruit
  • Wholemeal or wholegrain toast topped with avocado, baked beans, tomatoes, peanut butter

Weekend Options

  • Bircher muesli with a variety of fruits and nuts added
  • Pancakes topped with fruit and yoghurt
  • Poached or boiled eggs on wholegrain toast with a glass of fruit juice
  • An omelette made with added vegetables such as onion, mushrooms, spinach and tomato
  • Wholemeal muffins topped with tomato and low fat melted cheese

Low GI breakfast options – for slow release energy

  • Cereals (e.g. All-Bran, Muesli, Porridge, Just Right, Special K, Mini-Wheats, Weet-Bix, Sustain)
  • Milk and yoghurt
  • Grain breads
  • Fruit bread
  • Baked Beans
  • Fruit (Apples, Bananas, Oranges, Peaches, Pears, Plum)