Breakfast

Breakfast ideas

Breakfast can vary in the type of food it includes. Common types of breakfast foods consist of include cereals and grains, bread, fruit, dairy products and meats. A number of factors influence what people eat at breakfast time, such as cultural background, food preference, religious beliefs and time available.

Quick and easy ideas

• Cereal with reduced-fat milk (for children over 2 years old), yoghurt or fruit.
• Wholegrain toast, raisin bread or muffins with a little polyunsaturated or monounsaturated margarine (not butter), fruit spreads, Vegemite or sliced banana.
• Fresh fruit with yoghurt.
• Fruit smoothies made with fresh or canned fruit.
• Porridge with warm milk and stewed fruit.

If you have a little more time

• Omelette with lean ham and tomatoes.
• Pancakes with fresh fruit filling.
• Wholegrain toast or fresh bread with eggs (not fried), baked beans, cooked mushrooms or tomatoes.
• Plain wholegrain muffin with lean bacon and cooked tomatoes.

It is also important to have suitable drinks with breakfast. Water or reduced-fat milk (if over 2 years) are best. Fruit juice should be limited to one small glass a day.

More on breakfast

Here are some websites that give background information on the benefits of breakfast, as well as some helpful tips on breakfast preparation.

Kids’ breakfast ideas
A website written specially for kids, but also informative for parents. Lots of food tips plus comments from children on their breakfast habits (Children & Youth Health, South Australia).

Benefits of breakfast
How breakfast helps maintain glucose levels and provide nutrients. Also looks at why we skip breakfast and some cultural differences regarding breakfast (Better Health, Victoria).

Breakfast for a healthy diet
The importance of eating breakfast for healthy weight and alertness, and some simple ideas of what to eat (Dietitians Association of Australia).

Handy tip

Discourage your child from eating breakfast in front of the television. This should speed up your morning routines!