Fruit and vegetables - are good
sources of vitamins and fibre. Breakfast
is a perfect time to include at least one
of the recommended 5 portions a day of
fruit and vegetables. A glass of pure fruit
juice counts as one for a start.
Have chopped fresh fruit like a banana
or some dried or stewed or tinned (in
juice) fruit on your cereal, half a
grapefruit or fruit salad. For something
different, try a fresh fruit smoothie - fruit
blended with low fat yogurt or milk.
Frozen berries or fruit in season in the
market or ripe fruit (look for it reduced in
at the supermarket) are ideal.
Milk and dairy foods -
give you
protein, calcium and B vitamins.
Calcium is essential to keep your
bones strong and healthy whatever
your age, and a serving of milk on your
cereal can give you up to one third of
your daily calcium requirement.
Use low fat milks like skimmed, semiskimmed and 1%. If you don't have
cereal, drink a glass of milk on its own
or as a milkshake/smoothie, or have a pot of low fat
yogurt instead or low fat cheese on toast. Natural
yoghurt is delicious topped with fruit and a sprinkle of
muesli.
If you use milk, and
other products not made
from cow's milk make
sure they are fortified
with calcium.
Meat, fish,eggs,
beans
and other nondairy sources of
protein - give you
protein, iron and
vitamins. These foods
are not essential at
breakfast but can add variety. Try not to have them
every day and avoid high fat foods such as fried
sausages, fried bacon fried eggs. Choose cooking
methods such as grilling or poaching instead of adding
fat. Grilled bacon with the fat trimmed, poached, boiled
or scrambled eggs, baked beans or a grilled kipper are
healthier options.
A Healthy Breakfast -
The best start to your
day…Foods and drinks high in fat and sugar give you energy
but are low in vitamins, minerals and other nutrients.
Try to keep these foods to a minimum.
Go for polyunsaturated or mono-unsaturated low fat
spreads where possible, not dairy based spreads, but
spread thinly.
Avoid sugar-coated cereals, fizzy drinks, biscuits and
crisps at breakfast and use fruit to add natural
sweetness instead of sugar on your cereal.
Remember to include a drink. Water, milk, pure fruit
juice, tea and coffee all supply vital fluids. Use low fat
milks like 1% and ask for 'skinny' coffee. Being well
hydrated also means you can concentrate better.
If you can't face eating first thing try and eat within two
hours of getting up. Keep some healthy wholegrain
cereal at work or if you are
breakfasting on the go,
choose a shop, café or
sandwich bar that has
healthy choices like
wholegrain toast or cereal,
porridge, low fat yoghurts,
pure fruit juices, fresh fruit
salads and smoothies and
ask for 'skinny' coffee.
Keep pastries and
croissants as an
occasional treat not an
every day eat