Why Breakfast?

“Eat Breakfast like a King, lunch like a Prince and dinner like a Pauper”

It’s a well known phrase, but do you follow it? So... why breakfast?

The word breakfast literally means 'breaking the fast'. After going 10-12 hours overnight without food, your energy levels will be low.  Your body and brain therefore need food to top-up the stores and restore blood sugar levels.  Imagine it like trying to start your car in the morning without having any petrol in it!

Top Tips for a healthy breakfast

What is a healthy breakfast?

• Breakfast is the first meal of the day, eaten within two hours of waking and providing calories in the range of 20-35% of daily energy needs.
• Eating bread and cereals for breakfast provides carbohydrate for energy, as well as vitamins, minerals and fibre.
• Having a piece of fruit starts you on your way to 5-a-day.
• Milk and yogurts provide protein and calcium.
• Beans, eggs, low fat bacon and kippers all provide added protein and can add a bit of variety to breakfast.

There are lots of choices for a healthy balanced breakfast and there are a great variety of breakfast foods to choose from so there is no excuse to skip breakfast.  Research suggests that a breakfast rich in complex or starchy carbohydrates releases energy more slowly than simple carbohyrates (such as sugary foods) so providing more sustained fuel for the brain while also satisfying hunger for longer.  Foods that are rich in complex carbohydrates include porridge, muesli and other wholegrain breakfast cereals and wholemeal bread.

Feeding your family

Breakfast provides an ideal opportunity for children to begin the day by eating bread, other cereals, milk and fruit which are all important elements of a healthy balanced diet and provide nutrients which are less likely to be made up later in the day.

Healthy Breakfast tips for children:

• Choose wholegrain versions of starchy foods such as wholemeal bread or wholegrain cereals as these contain fibre and nutrients to provide a slow release of energy throughout the morning to help keep children feeling fuller for longer.
• Young children have higher energy requirements and can soon be filled by too much fibre so giving a mixture of white and wholemeal bread is best.
• Look for breakfast cereals that are fortified with nutrients such as vitamin B, vitamin D and iron if you want to boost children’s intake.
• Check the labels to select breakfast cereals that contain less salt and sugar.
• Add fresh or dried fruit to breakfast cereals to provide sweetness, rather than sugar.
• Add a glass of fruit juice because vitamin C from the juice will help iron absorption from the cereal or bread. Iron is an important nutrient for growth and development and is often in short supply in children’s diets.
• Include foods such as milk and dairy products (e.g. yogurt) as these contain calcium which is important for healthy teeth and bones.
• Always include a drink (e.g. milk, water, fruit juice) to ensure children start the day well hydrated.
• You could offer smoothies made with fresh or canned fruit, fruit juice and low fat milk and yogurt.
• Provide fresh fruit, cartons of fruit juice or fortified breakfast cereal bars for lunch boxes.