Nutrition

Breakfast provides the body and brain with fuel after an overnight fast and can be defined as the first meal of the day, eaten before or at the start of daily activities, within two hours of waking, typically no later than 10am and providing calories in the range of 20-35% of daily energy intake.

Apart from providing us with energy, breakfast can provide essential nutrients that the body needs.  Many studies show that breakfast consumption is associated with an increase in a range of nutrients including vitamins and minerals.  Research shows that essential nutrients missed at breakfast are less likely to be compensated for during the other meals of the day.

Missing breakfast may lead you to snack on less healthy foods later in the day.  In fact studies have shown that breakfast eaters tend to be slimmer and are more likely to maintain a healthy weight over time than breakfast skippers.

Fruit and vegetables are good sources of vitamins and mioerals. Breakfast is a good time to include one of the five recommended daily portions of fruit and vegetables.

Breakfast restores glucose levels, an essential carbohydrate that is needed for the brain to function. Research has shown that eating breakfast may improve children's problem solving abilities, their memory, concentration levels and creative thinking.  School breakfast clubs have been linked with improved maths grades, reduced school absence and psychosocial problems.

People's energy needs vary depending on their level of activity and life stage.  Growing children require a lot of energy.  Typically men require more energy than women as they tend to have more muscle.  Older adults tend to require less energy.

On average men require approximately 2500kcals per day, women 2000kcals and children aged 7-10yr boys 1970kcals and girls require 1740kcals.  Meals including breakfast should be based around starchy carbohydrates, include fruit and/or vegetables and provide some dairy and protein.

Breakfast is an excellent occasion to eat together with the family. Establishing breakfast habits in childhood and maintaining them through adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that will last a lifetime.

Wholegrain Goodness
Breakfast is the ideal time to choose wholegrain foods - a source of minerals, vitamins, antioxidants and dietary fibre which are thought to work together to provide the health benefits associated with wholegrain. Consuming wholegrains as part of a healthy lifestyle is associated with maintaining a healthy heart.

A bowl of wholegrain cereal with semi-skimmed milk or a couple of slices of wholemeal toast are an ideal way to start the day. For more information visit: www.wholegraingoodness.com