At CPW, we promise to make breakfast better. But what does a nutritionally better breakfast actually look like? The IBRI, led by world-renowned nutrition experts, has helped us to answer this question. Find out exactly what constitutes a healthy breakfast and more on this page.
What makes a healthy breakfast? The International Breakfast Research Initiative (IBRI)
WHAT IT IS ABOUT AND KEY FINDINGS
Previously, there were no internationally-agreed criteria regarding what constitutes a nutritionally-balanced breakfast. This is the challenge the IBRI project aimed to address. Its objective was to propose an approach to developing such criteria and define the nutritional guidelines for a balanced, healthy breakfast for three regions: Europe & North America, Latin America, and South-East Asia.
The IBRI methodology considered what people in each region actually eat at breakfast with the aim of improving nutritional intake where needed. It relied on international nutritional recommendations from the World Health Organization and Codex and can be adapted to specific countries and populations using country/national and age-specific recommendations. Thus, they have curated healthy breakfast guidelines to suit everyone, no matter where you are in the world.
The full methodology has been published and is available at the link below.
MEET THE EXPERTS
The following renowned health and food experts contributed to the IBRI project.
What does a balanced breakfast look like?
A well-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 breakfast ideas.
Balanced breakfast ideas
START WITH GRAIN
Grains like oats, corn, wheat and barley are important to your diet. Especially if they are whole. For a glorious balanced breakfast with grains try a bowl of breakfast cereal made with whole grain or a slice of wholemeal toast.
FILL UP ON FRUIT
Breakfast is a great time to kick start your ‘5 a day’. A breakfast that contains vitamins, minerals and fibre, and fruit is a great addition to any well-balanced breakfast. Try to eat fruits that are in season (it’s more sustainable, and they have a better taste). With so much to choose from, it isn’t hard to make a fabulous fruity feast. Yummy.
Rich in calcium for healthy teeth and bones, dairy foods are also a good source of protein and are great at breakfast time. 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!
ADD SOME PROTEIN
Try a slice of ham, an egg or a small handful of almonds – your balanced breakfast will be complete!
"And the 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.
ADD CEREAL TOPPINGS
Whether you’re after a protein breakfast or just want to jazz up the morning meal, here is how to top up your favourite cereals with nutrients that will set up the whole family for the day ahead.
HOW TO USE THE RECOMMENDATIONS
We have looked at a range of common breakfasts from Europe and North America and tested different options to improve them. We're sure you would like to know what a healthy breakfast should contain; so here are some simple steps that can help you make your own breakfast better:
1. Most people don’t get the recommended 5g of fibre at breakfast. By including a serving of whole grain in your breakfast such as oatmeal, whole grain bread or whole grain cereals, you’ll get up to 4g of fibre!
2. Breakfast is the primary opportunity to get your recommended calcium intake. A glass of semi-skimmed milk will provide a sufficient amount at breakfast – if you prefer a plant-based alternative, make sure it’s fortified with calcium!
3. Most breakfasts fall short of the recommended levels of vitamins and minerals*. If you add fruit to your breakfast, you’re more likely to get enough of the right stuff!
4. It is recommended that adults have about 10g of protein at breakfast*. Adding a handful of nuts or seeds to your breakfast is a great way to boost your protein intake. What’s more – nuts and seeds are a source of fibre, vitamins and minerals too.
HOW IS CPW USING THE RECOMMENDATIONS?
We have been improving our recipes to provide you with nutritious breakfast options. Since 2003, we have reduced sugar by 20% and salt by 25% across our portfolio. We have also increased the amount of whole grain by 50% and removed all artificial colours and flavours.
Most of our products are fortified with at least five vitamins and two minerals (calcium and iron). In addition, we clearly display on all of our packs how the product should be consumed as part of a balanced breakfast. Our detailed serving size guide is here to help you know how much to put in your bowel.
The IBRI criteria will guide us in our further improvements, to ensure our breakfast cereals represent a great option to build a balanced breakfast.