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a woman drying up her dishes after 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.

three empty red bowls with white dots superposed

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

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
Yoghurt 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
Ham 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 :)


1. Whole Grain Goodness: http://www.wholegraingoodness.com/wholegrain-health-benefits/wholegrain-nutrients/

2. Learn more about the Health benefits of milk: http://www.milk.co.uk

3. NHS Eat Well Guide: http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx

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We've tried to answer as many of your questions as possible. You can search them all here:

How can I find foods made with whole grain?

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. It’s easy to know if a Nestlé breakfast cereal is made with whole grain: just look out for the Green Banner and whole grain tick on top of the box.

Why does Nestlé label vegetable oil?

Because it’s industry practice to label seasonal oils (oils that aren’t consistently available across the year). In Europe it’s now mandatory to detail the types of vegetable oils used in a food product. So it’s no longer permitted to use the term “vegetable oil” on a label.

What should be in a complete breakfast?

A complete breakfast should include a balance of nutrients from each of the major food groups. As a guide, it might look like this:

  • 1 grain-based starchy food
  • 1 dairy food
  • 1 portion of fresh fruit
  • 1 glass of water
  • Optionally, an additional source of protein Nestlé breakfast cereals are a nutritious breakfast choice as they are:
  • A source of fibre and whole grain
  • Low in fat (most have low levels of all types of fat, including saturates)
  • Fortified with vitamins and minerals such as B vitamins, calcium and iron
  • A lower calorie per kilojoule, fat and sugar choice than many other breakfast food options
Do breakfast cereals contain too much saturated fat?

No. Breakfast cereals aren’t a major source of saturated fats, and contain no added trans fats. Some grains, such as oats, can be higher in fats – but these are naturally present in the grain, and tend to be ‘good’ fats, not saturated fats.

What are the health and nutritional benefits of Nestlé Gluten Free Corn Flakes?

As well as being a healthy choice for people who want to reduce the amount of gluten in their diet, or have coeliac disease or a gluten intolerance, Gluten Free Corn Flakes are fortified with B-vitamins, folic acid and iron.

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We'd love to hear your comments about Nestlé cereals, so please let us know what you think, we always appreciate hearing from you.

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LJA 2021 Malta

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