Breakfast table

Breakfast

What to have on your plate in the morning?

Okay, you’re up. You’ve thrown off the duvet and you’re ready for the day. After a long night’s sleep, the morning meal needs to get everyone’s motor up to speed again. Wondering exactly what makes a good breakfast? Well read on …

What does a balanced breakfast look like?

A balanced breakfast will give you and your family a good start to the day. You should have a mix of carbohydrates, fibre, protein, vitamins and minerals. These are found in lots of foods, and you can choose pretty much what you like, as long as you pick from the different breakfast food groups: grains, fruit and dairy – and of course a glass of water.

One serving, of the right size from each of these food groups will set everyone up for the day ahead. Take a look below, to find out why this is, and check out some examples of delicious balanced breakfasts.

Smiley cereals

Grain, fruit, dairy...

slices of whole grain bread

 1. Start with grain

Grains like oats, corn, wheat and barley are important to your diet. Especially if they are whole[1]. For a glorious breakfast with grains try a bowl of breakfast cereal made with whole grain or a slice of wholemeal toast.

Find out more about the difference between whole grain and refined grain

a bowl of fresh fruits salad

2. Fill up on fruit

Breakfast is a great time to kick start your ‘5 a day’. Containing vitamins, minerals and fibre, fruit’s a great addition to any breakfast. Try to eat fruits that are in season (it’s more sustainable, they have a better taste, and it gives your child the chance to learn more about the beauty of the different seasons). With so much to choose from, it isn’t hard to make a fabulous fruity feast. And for the little ones , why not cut up some of their fruity favourites and add them to their yoghurt or cereal bowl? Yummy.

 two cups of dairy with raspberries

3. Delicious dairy

Rich in calcium for healthy teeth and bones, dairy foods are also a good source of protein and are great at breakfast time[2]. Milk is good with cereal but why not dollop on a spoonful of yoghurt? And cheese isn’t just for sandwiches, it makes a great breakfast – try it on toast!

4. Need a bigger breakfast? Add some extra protein

Try a slice of ham, an egg or a small handful of almonds – your balanced breakfast will be complete!

"And water of course!"

With so much delicious food to think about, let’s not forget about drinking. It is generally recommended to drink around 2 litres of water every day[3].

a drawing of a glass of water
a view of a wheat field during sunset

Whole Grain the Whole Story

Whole grains have more nutrient than the refined flours. Why not have a go at changing to whole grain and see what you think?

READ MORE Read the full article "Whole Grain the Whole Story"

Build your breakfast

Just pick one item in each food group

GrainsChildrenTeenagersAdults
Breakfast cereal made with whole grain25-30g30-45g30-45g
Whole grain muffin with jam (15g)1 mini1 piece1 piece
Whole bread with butter (5g) & jam (15g)40g (1 slice)80g (2 slices)80g (2 slices)
Crispbread with butter (5g) & jam (15g)2 pieces4 pieces3 pieces
+
DairyChildrenTeenagersAdults
Semi skimmed milk125ml150-200ml125ml
Yoghurt125 grams200 grams125 grams
Cottage cheese14 grams28 grams14 grams
+
Fruits (seasonal fruit is better)ChildrenTeenagersAdults
Orange1 piece1 piece1 piece
Banana1 piece1 piece1 piece
Apple1 piece1 piece1 piece
Kiwi1 piece1 piece2 pieces
+
Optional: more proteinsChildrenTeenagersAdults
Almonds5 to 8 nuts10 nuts5 to 8 nuts
Egg1 small1 medium1 small
Ham1 small57 grams/2 slices28 grams/1 slice
Cheese14 grams14 grams14 grams
Peanut butter1/2 tablespoon1 tablespoon1/2 tablespoon
+

A glass of water :)

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