The importance of breakfast

For many of us, breakfast is the first meal of the day and a great chance to nourish our bodies after an overnight fast. Taking time to fuel ourselves well with a healthy breakfast at the beginning of the day can ensure we have enough energy for the busy day ahead. A balanced breakfast can help us to make better food choices throughout the day, bring our awareness to our hunger and fullness cues and prevent becoming overly hungry.  

Why Is breakfast important?  

Regular meals and body signals: Eating regular meals like breakfast is important for helping our bodies feel hunger and fullness signals.  

Balanced nutrition: Every meal is a chance to energise our bodies. Breakfast is a key moment to provide essential nutrients, vitamins, minerals and fibre.  

Focus and memory: A morning meal supplies the energy necessary for focus throughout the day, whether at school, work or doing something you love.  

Planning your breakfast  

Since everyone has different dietary choices, habits and lifestyles, it’s good to plan a breakfast that works for you.  

Where: Taking the time to enjoy meals is vital for our health and well-being. Try to eat breakfast away from screens and distractions for a more mindful experience.  

When: Mornings can be busy, and some people may not feel hungry right away. Aim to have a healthy, balanced meal within a few hours of waking, if you can.  

What: A well-planned and healthy breakfast should ideally include the following components:  

• Fibre-rich carbohydrates: Carbohydrates provide energy and fibre, supporting gut health. Options include whole grain bread, low-sugar high-fibre cereals, and porridge oats.  

• Protein sources: Protein is key for growth and repair. Including protein at breakfast can help keep you fuller for longer and support muscle health. Options include yoghurt, beans, milk, eggs, nuts, and seeds.  

• Fruits and vegetables: These foods are great sources of vitamins, minerals, and fibre. Consider adding tomatoes, mushrooms, berries, apples, or bananas.  

Simple balanced breakfast ideas  

Remember, breakfast can look different for everyone! Here are some balanced ideas:  

• Porridge topped with berries, nuts and seeds.  

• Boiled, poached or scrambled eggs on grainy toast with mushrooms or tomatoes.  

• Natural yogurt mixed with porridge oats and chopped fruit.  
• Wholemeal pancakes topped with fruit and yoghurt.  

For breakfast recipe ideas, visit:

• https://www.diabetesaustralia.com.au/recipe-tag/breakfast/

• https://hw.qld.gov.au/blog/hwqrecipe_category/breakfast/

• https://www.heartfoundation.org.au/recipes/turmeric-scrambled-eggs  

• https://www.heartfoundation.org.au/recipes/poached-eggs-with-spinach-and-mushrooms 

• https://www.eatforhealth.gov.au/eating-well/healthy-recipes/banana-parcels  

For tips on eating well, visit https://www.eatforhealth.gov.au/eating-well/tips-eating-well  

Top breakfast tips  

• Social eating: If you can, make breakfast a time to sit down with family, friends or colleagues.  

• Find your ideal time: Everyone is different, so there’s no ‘right’ time to have breakfast. Choose a time that works for you in the first few hours of waking.  

• Add fruits and vegetables: These often get missed at breakfast. This is a great chance to add them to your day, in whatever way you would like.  

• Include protein: Adding protein can help you feel fuller, support muscle growth, and is easy to include in your meal.  

• Opt for high-fibre choices: Fibre is key for heart and gut health, so choose high-fibre options when you can.