Breakfast

Breakfast, the best meal of the day

Breakfast is probably the most important meal of the day, yet it is often the most neglected. Breakfast actually means breaking the fast from the night before. When you wake up you won't have eaten for about 12 hours. When our bodies fast like this, our metabolism slows down.

Eating breakfast kick-starts our metabolism and provides us with energy and nutrients our bodies need for a whole day of activities. People who skip breakfast are often desperately hungry by mid morning and eat the first thing they can get their hands on. In many cases there is little or no choice and foods like sausage rolls or doughnuts are often eaten purely because that's all there is. Some people just find the thought of eating first thing in the morning too difficult. Breakfast doesn't have to be solid, try our delicious fruit smoothie recipe.

Other people skip breakfast in the belief that it will help them lose weight. This usually results in people getting over-hungry later in the day and eating those high fat or sugar foods that result in a gain in weight. It is especially important that children develop the habit of eating something nutritious at breakfast time.

Researchers tell us that children who eat breakfast perform better in memory related and other standardised tests including problem solving, concentration and attention. These are all desirable characteristics and so, if possible, it is preferable for children to get into the habit of eating breakfast.

Everyday healthy breakfasts

Fruit and cereal with milk and/or yoghurt

Select from a wide variety of breakfast cereals. There are many different breakfast cereals available, but many contain large amounts of added fat and sugar. You will need to read the labels to make an assessment. Any sort of fruit is fine. Choose raw, cooked, canned or even dried fruit.

Toast and spreads

Thick slices of toast bread are preferable because then you only need a couple of pieces of toast with two lots of toppings, instead of three or four thin slices of toast with three or four lots of topping.

Wholemeal or wholegrain bread is preferable for older children because of the added fibre content, but white bread is still all right and more appropriate for younger children. Baked beans, creamed corn and spaghetti are delicious on toast and make a good breakfast, especially when it is cold or the start of an active day.

Toasted muffins or crumpets

These make a welcome change from toast - but as with toast you need to go easy on how much topping you use!

Fruit smoothie milk shake

Blend together some milk and fruit. You might want to add some yoghurt if you like it a bit thicker. Any sort of fruit is fine.

Porridge

Porridge is a really filling breakfast, which is perfect in the colder months or if you have a busy day ahead. It is easy to make in either a saucepan or in the microwave and is very good value for money.

If you truly can't stomach food first thing, make sure you have something as soon as you get to school, the centre or work. Try to choose from at least two of the four food groups at breakfast. For example:

Sandwiches with some egg, cheese and salad and some yoghurt or fruit.
A milky drink and fruit.