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 need a good 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.
Grain, fruit, dairy...
1. Start with grain
Grains like oats, corn, wheat and barley are important to your diet. Especially if they are whole. 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
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.
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. 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 recommended to drink around 6-8 glasses of water every day.
Build your breakfast
Just pick one item in each food group
|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|
|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|
|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 :)
- Whole Grain Goodness: http://www.wholegraingoodness.com/wholegrain-health-benefits/wholegrain-nutrients/
- Learn more about the Health benefits of milk: http://www.milk.co.uk/page.aspx?intPageID=73
- NHS Eat Well Guide: http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx
- ^ Whole Grain Goodness: http://www.wholegraingoodness.com/wholegrain-health-benefits/wholegrain-...
- ^ Learn more about the Health benefits of milkhttp://www.milk.co.uk/page.aspx?intPageID=73
- ^ NHS Eat Well Guide: http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx
We've tried to answer as many of your questions as possible. You can search them all here:
Do Nestlé products in emerging countries have more salt than products in developed/developing countries?
For the last 15 years we’ve been working to reduce the sodium (which is the major component of salt) in our breakfast cereals across the world, because we want to keep on making them more nutritious. Achieving consistency on all products, in all countries, takes time - so some may have more sodium than others. Our aim is for all our cereals – globally – to have the same reduced levels of sodium, with a target of less than 135mg per serving in all our children’s products.
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
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.
I’ve heard a low GI diet can help me lose weight. Is this true?
It’s too early to say. The science in this area is still emerging. There is evidence that low GI foods take longer to digest and help you feel satisfied for longer, but none that you’ll eat fewer calories at the next meal.
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.
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