Breakfast – How to eat brekkie like a boss!

DAA encourages all Australians to start the day with a healthy breakfast. Eating breakfast contributes in many ways to good health and nutrition.

There have been a number of studies carried out that have shown the benefits of enjoying breakfast every day. A recent report from the Australian Bureau of Statistics has found one in seven school children are skipping breakfast or going to school hungry.

Here’s why you should enjoy a nutritious brekkie everyday. Breakfast:

Helps you maintain a healthy weight

Breakfast is often coined as the ‘most important meal of the day’ as it an opportunity to break the fast from the night before. Research shows that consuming breakfast regularly is associated with lower levels of overweight and obesity. Breakfast fills you up, meaning you are less likely to experience hunger pangs throughout day and resort to snacking on high energy, high fat foods.

Provides energy and leads to higher intakes of essential nutrients such as carbohydrate, dietary fibre and certain vitamins and minerals.

It is important to eat something nutritious each morning to replenish your carbohydrate stores and re-fuel for the day ahead. Breakfast is an ideal opportunity to consume foods which are great sources of B vitamins, folate, iron and fibre. Research has found that those who consume breakfast are more likely to meet their recommended dietary intakes for vitamins and minerals compared to when breakfast was not eaten.

Improves alertness, concentration, mental performance, mood and memory

Skipping breakfast can often leave you feeling ‘fuzzy’ or unable to concentrate; this is because your brain is starving for energy. Your brain requires energy in the form of glucose from nutritious foods such as grainy bread, breakfast cereals, fruit and milk at breakfast in order to function at its best throughout the day. In fact, eating breakfast has been linked with an improvement in literacy and numeracy skills in school children.

For the best start to the day, choose a healthy breakfast which is high in fibre, low Glycaemic Index  and includes protein.

Smart eating ideas for brekkie!
  • A bowl of whole grain cereal with reduced-fat milk and sliced fresh fruit
  • A delicious smoothie made from reduced-fat milk, fresh fruit and yoghurt
  • English muffins or crumpets with some reduced-fat cheese, baked beans or avocado
  • Untoasted muesli or rolled oats
  • Poached eggs on whole grain toast with tomato
Rushed for time in the morning? No need to skip breakfast!
  • Keep a supply of healthy whole grain cereals in the house. These are quick, easy and very nutritious.
  • Prepare breakfast the night before by setting the table, with bowls and cutlery. This works well for children. You could also prepare bircher muesli the night before.
  • If you eat breakfast at work, be prepared with some healthy food choices. For example, store some low-fat yoghurt, reduced-fat cheese in the fridge. Keep a loaf of whole grain bread, some nuts, fruit and tins of baked beans on hand.
An Accredited Practising Dietitian (APD) can help you with individual breakfast ideas and tips to incorporate breakfast regularly into your lifestyle.