What do you need on your plate for breakfast?
Okay, you’re up. You’ve thrown off the blanket and you’re ready for the day. After a long night’s sleep, the morning meal needs to get everyone’s engine running again. Wondering exactly what makes a good breakfast? Well, keep reading…
What does a balanced and healthy breakfast look like?
A balanced breakfast will give you and your family the very best start to the day. You need a good mix of carbohydrates, fiber, 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: Grain, 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.
Grain, fruit, dairy...
1. Start with grain
Grains like oats, corn, wheat and barley are good for you. Especially if they are whole[1]. For a glorious breakfast that includes the goodness of 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
2. Fill up on fruit
Breakfast is a great time to kick start your ‘5 fruits a day’. High in vitamins, minerals and fiber, fruit is a great addition to any breakfast. Try to eat fruit that is in season (it’s more sustainable, it tastes better 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 feast out of fruit. And for the little ones, why not cut up some of their fruity favorites and add them to their yogurt or cereal bowl? Yummy.
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 add a spoonful of yogurt? And cheese isn’t just for sandwiches, it makes a great breakfast – try it on toast!
Need a bigger breakfast? Add some extra protein
If you’re feeling very hungry in the morning or will need a lot of energy, you could add some extra protein to your plate. Try an egg or a small handful of almonds – your balanced breakfast will be complete and you’ll be ready to kick start your day!
"And water of course!"
With so much delicious food to think about, let’s not forget about the importance of water. It is generally recommended to drink around 2 liters (8 glasses of 250ml each) of water every day.[3] Research shows that almost 2/3 of children are not hydrated enough when they get to school.[4] So let’s reverse the trend!
Build your breakfast
Just pick one item in each food group
| Grains | Children | Teenagers | Adults |
|---|---|---|---|
| Breakfast cereal made with whole grain | 25-30g | 30-45g | 30-45g |
| Whole grain muffin with jam (15g) | 1 mini | 1 piece | 1 piece |
| Whole bread with butter (5g) & jam (15g) | 40g (1 slice) | 80g (2 slices) | 80g (2 slices) |
| Crispbread with butter (5g) & jam (15g) | 2 pieces | 4 pieces | 3 pieces |
| Dairy | Children | Teenagers | Adults |
| Semi skimmed milk | 125ml | 150-200ml | 125ml |
| Hot chocolate (best to avoid having hot chocolate and jam in the same meal for a more balanced sugar intake) | 200ml of semi skimmed milk with 1 to 2 teaspoons of cocoa powder | 250ml of semi skimmed milk with 2 teaspoons of cocoa powder | 200ml of semi skimmed milk with 2 teaspoons of cocoa powder |
| yogurt | 125 grams | 200 grams | 125 grams |
| Cottage cheese | 14 grams | 28 grams | 14 grams |
| Fruits (seasonal fruit is better) | Children | Teenagers | Adults |
| Orange | 1 piece | 1 piece | 1 piece |
| Banana | 1 piece | 1 piece | 1 piece |
| Apple | 1 piece | 1 piece | 1 piece |
| Kiwi | 1 piece | 1 piece | 2 pieces |
| Optional: more proteins | Children | Teenagers | Adults |
| Almonds | 5 to 8 nuts | 10 nuts | 5 to 8 nuts |
| Egg | 1 small | 1 medium | 1 small |
| Turkey meat | 1 small | 57 grams/2 slices | 28 grams/1 slice |
| Cheese | 14 grams | 14 grams | 14 grams |
| Peanut butter | 1/2 tablespoon | 1 tablespoon | 1/2 tablespoon |
A glass of water :)
Related Articles
Footnotes
- ^ Jonnalagadda SS, Harnack L, Liu RH et al (2011) Putting the whole grain puzzle together: health benefits associated with whole grains--summary of American Society for Nutrition 2010 Satellite Symposium. J Nutr. May;141(5).
- ^ Learn more about the Health benefits of milkhttp://www.milk.co.uk/page.aspx?intPageID=73
- ^ www.efsa.europa.eu/en/efsajournal/pub/1459
- ^ Bonnet F, Lepicard EM, Cathrin L et al (2012) French children start their school day with a hydration deficit. Ann Nutr Metab. 60(4):257-63. Assael BM, Cipolli M, Meneghelli I et al (2012) Italian Children Go to School with a Hydration Deficit. J Nutr Disorders Ther. 2:3. Barker M, Benefer M, Russell J et al (2012) Hydration Deficit After Breakfast Intake Among British. The FASEB Journal, 26: lb 395. Stookey JD, Brass B, Holliday A et al (2012) What is the cell hydration status of healthy children in the USA? Preliminary data on urine osmolality and water intake. Public Health Nutr. Nov;15(11):2148-56
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Two things to remember: • Look for food labels where the word 'whole' appears in front of the name of the grain, like “whole wheat” or “wholemeal bread”. • For foods with more than one ingredient, make sure whole grain is listed towards the top of the ingredients list. The further up the list it is, the more whole grain has been used in the recipe. And look out for the percentage of whole grain. You should find this in the ingredients list too.
All Nestlé breakfast cereals carrying the green banner are made with whole grain; this is our Whole Grain Guarantee. They are made with at least 8g or more of whole grain per 30g serving. There are ingredient lists on all packs, showing the exact amount. By end of 2015, we’re committed to making whole grain the main ingredient in all Nestlé cereals popular with children.
A complete breakfast should include a balance of nutrients from each of the major food groups.