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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 what exactly makes a good breakfast? Well keep reading …

What does a balanced 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, 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: 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 for 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 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.

a bowl of fresh fruits salad

2. Fill up on fruit

Breakfast is a great time to kick start your ‘5 fruits a day’. High in vitamins, minerals and fibre, fruit is a great addition to any breakfast. Try to eat fruit that is in season (it’s more sustainable, they have a better taste and also, 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 favourite fruits and add it to their yoghurt or bowl of cereal? Yummy.

 two cups of dairy with raspberries

3. Delicious dairy

Rich in calcium for healthy teeth and bones, food rich in dairy is also a good source of protein and is great at breakfast time.[2] Milk is good with cereal, but why not add a spoonful of yoghurt as well? 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 a slice of ham, 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 litres of water every day.[3] Research shows that almost 2/3 of children are not hydrated enough when they get to school.[4][5][6][7] So let’s work together to change this!

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

Whole grain, the whole story

Whole grains are more nutrient rich than the 'white' foods. Why not give whole grain a go 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
Nestlé 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
Low fat 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. 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).
  2. Learn more about the Health benefits of milk
  3. www.efsa.europa.eu/en/efsajournal/pub/1459
  4. 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.
  5. Assael BM, Cipolli M, Meneghelli I et al (2012) Italian Children Go to School with a Hydration Deficit. J Nutr Disorders Ther. 2:3.
  6. Barker M, Benefer M, Russell J et al (2012) Hydration Deficit After Breakfast Intake Among British. The FASEB Journal, 26: lb 395.
  7. 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


cereal brands& Products


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 are committed to continuously improve the nutritional profile of our cereals. . Achieving consistency in 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 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 check mark 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.
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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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If you are unhappy with your purchase, please return it to:

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Anslow Office Park, 8 Anslow Crescent, Bryanston, 2021 | PO Box 50616, Randburg, 2125


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