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Eat breakfast everyday

Why is breakfast the most important meal of the day?

 Breakfast is a really important meal for lots of reasons. Breakfast:

  • Kick starts your metabolism, which slows down at night

  • Refuels your body with energy for your morning activity

  • Stops you from feeling lethargic and tired during the morning

  • Often provides fibre, vitamins and minerals (such as calcium, iron, B group vitamins and vitamin C)

  • Can help maintain a healthy weight

  • Improves alertness, mental alertness, concentration and memory

  • Decreases the likelihood of snacking throughout the morning, which is often less healthy options (high in salt, sugar and fat, low on nutritients)

  • Increase overall wellbeing and ability to function throughout the day

  • Eating breakfast is particularly important for children to meet their daily nutrient requirements for growth and development (breakfast can provide up to a third of your daily requirements)

  

What does a healthy breakfast include?

  • Breakfast can be whatever you want it to

  • A healthy breakfast should be made up of at least two of the five food groups from the Australian Guide to Healthy Eating (fruit, vegetables, breads and cereals, low fat dairy and lean meat and alternatives)

  • If there are particular groups you find difficult to fit in during the day, try to incorporate them into your breakfast

  • Often these groups include fruit, vegetables and dairy, which can be incorporated into breakfast in a variety of ways:

 
- Have milk as a drink, or blend fruit and milk and/or yogurt together into a smoothie
- Add vegetables such as capsicum, tomato, onion, spinach and asparagus to an omlette, and serve with a slice of toast
- Have tomato, mushroom, lean ham and avocado and cheese on toast
- Top wholegrain cereal with yogurt and fruit 
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  • It is important to choose wholegrain cereals and breads, as they have a much higher content of vitamins and minerals such as zinc and iron as well as fibre

  • Whole grains also have a low Glycemic Index which will provide longer lasting energy

  • Highly processed cereals and cereal or breakfast bars often contain high amounts of fat, sugar and salt, and most of the vitamins and minerals are lost in the processing

  • Reduced fat dairy products are also a wise choice to decrease the amount of fat in your diet

 

Healthy Breakfast Ideas

 Healthy cereal options include Weet Bix, VitaBrits, untoasted muesli, porridge or oats

  • Top with fresh or tinned fruit or reduced fat fruit yogurt for a sweeter breakfast

  • Other healthy options for breakfast include:

  • Yogurt and fruit, or a fruit smoothie with low fat milk and yogurt

  • Pancakes topped with fruit and yogurt

  • Poached or boiled eggs with wholegrain toast and a small fruit juice or reduced fat milk

  • Fruit salad

  • Wholegrain toast is a healthy option and can be topped with:

  • Peanut butter, ricotta cheese, 100% fruit spread or vegemite

  • Reduced salt baked beans

  • Reduced fat cheese and vegetables such as tomato, mushroom, avocado and spinach

  • Lean ham or sliced chicken

  • Poached, boiled or scrambled eggs

  • Wholegrain toast can be substituted for: wholegrain crumpets, fruit bread, breakfast muffins, rice cakes pita bread or mountain bread.