Never Miss Breakfast! by Lindsey Leatherbarrow ( Dietitian )

Breakfast literally means “break the fast”. It is a vital meal that replaces fuel used by the body and brain overnight. During the night, the body builds and repairs itself and the nutrients required for this need to be replenished. Breakfast gives you the energy to start the day. It allows you to deal with the mental and physical demands of the morning whether at school, work, or just out and about. Eating breakfast improves mental alertness and physical performance. Being hungry is a distraction to learning, and so if your children are to grow well and perform at their peak, they need a good start to the day. Having a good breakfast is more likely to improve concentration as well as improve their moods.

Breakfast should ideally provide about a quarter of our daily nutritional requirements. Research shows that those who eat breakfast are more likely to meet nutritional requirements for nutrients such as vitamins, minerals and fibre.

A wholesome breakfast should include:

A starch or carbohydrate rich food, to provide energy, B vitamins, some iron and fibre: breakfast cereal (ideally not sugar coated), porridge or bread. A calcium rich food – milk, cheese or yoghurt. This will provide protein, calcium and B vitamins. The calcium keeps bones strong. Always choose low fat or skimmed (fat free) dairy products.

A fruit – fresh, frozen, dried or stew fruit will all do. This will provide vitamins and fibre to the breakfast. Breakfast is a perfect time to include at least one of the 5 recommended portions of fruit and vegetables for the day.

It is also good to include a drink at breakfast – whether this is water, milk, tea or coffee.

BREAKFAST IDEAS

Oat with low fat or fat free milk served with raisins or cranberries. All-Bran with low fat fruit yoghurt with some fresh juicy strawberries. Peanut butter on two slices of whole wheat bread with a glass of milk and a banana. Cheese on two slices of low GI or rye bread plus a half a grapefruit on the side.

Adults and children should be encouraged to eat breakfast every day. It is estimated that in South Africa, 1 in 10 children skips breakfast but by routinely eating breakfast, you and your family will be developing a healthy habit that will last a lifetime. People who eat breakfast have more balanced diets than those who skip this meal, and be eating this vital meal, you are far less likely to be overweight. Missing breakfast often leads to snacking on less healthy food later in the morning.

Breakfast has to be quick to prepare, nutritious and tasty. By the time you have boiled a kettle for a cup of tea or coffee, you could already have had a bowl of cereal! From TODAY start with a good breakfast!