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The importance of breakfast

Breakfast is the most important meal of the day as it allows the body to break the fast the occurred overnight.  For some the human body has gone without food, water and nutrients for 12-14 hours, so breakfast is a way of re-fuelling the system. Breakfast helps us to:

  • Improves morning concentration and work performance
  • Prevents mid-morning fatigue and irritability.
  • Assists with weight control by preventing mid-morning hunger and food binges.
  • Controls blood glucose and cholesterol level.
  • Prevents constipation by stimulating the bowel.

Breakfast should normally contribute about one third of the daily nutrient intake, particularly iron, fibre and calcium. People often skip breakfast, however, because they cannot find the time or do not like eating first thing in the morning.  Making time for breakfast  may not be an option for people in some households. 

In this case, other strategies may be needed to ensure an adequate supply of nutrients to start the day:
  • Taking a nutritious snack or drink to have on the way to work or school
  • Having a fruit  or milk be drink
  • Asking the school or workplace canteen to provide quick and nutritious breakfast.
  • Eating healthy mid morning snack.
  • Breakfast bars or liquid drinks
If you are unaccustomed to breakfast and your stomach rebels against food early in the morning try eating just one item.  When you are used to that add a second item and so on, until you have built up the capacity to enjoy a good nourishing breakfast.  The same goes for picky eaters – try adding one new food at a time

Do not underestimate snacks.  A good way to maintain the 15 daily servings is by eating some of them as snacks between meals

For those with busy lifestyles, snacks may be the main source of food.  To help meet daily nutrient requirement, snacks should be nutritious.

Nutritious snacks ideas include:
  • Fresh fruit, dried fruit, snack packs of canned fruit in natural juice.
  • Unsalted raw nuts
  • Sweet bread-raisin or fruit loaf, fruit buns, muffins, pikelets, scones
  • Savoury breads – focaccia, mini pizza, toast, bagels, or savoury topped breads.
  • Low fat yoghurts, low fat milk, custards, dairy desserts and cheese
  • Salad and fruit salad
  • Cereal and milk
  • Baked potato with cheese
  • Frozen fruit juice
  • Bread stick
  • Pancakes with lemon and sugar
  • Boiled eggs
Do not undervalue snacks. A good way to maintain the 15 daily servings is by eating some of them as snacks between meals. It is important that you enjoy a wide variety of nutritious foods that will keep you going throughout the day.



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