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breakfast1Breakfast literally meaning to break the fasting period of the prior night; in Old English the term was morgenmete meaning "morning meal" is the first meal taken after rising from a night's sleep, most often eaten in the early morning before undertaking the day's work. Among English speakers, "breakfast" can be used to refer to this meal or to refer to a meal composed of traditional breakfast foods such as eggs, oatmeal and sausage served at any time of day.

Breakfast foods vary widely from place to place, but often include a carbohydrate such as grains or cereals, fruit and/or vegetables, a protein food such as eggs, meat or fish, and a beverage such as tea, coffee or fruit juice. Coffee, tea, juice, breakfast cereals, pancakes, sausages, bacon, sweet breads, fresh fruit, vegetables, eggs, mushrooms, baked beans, muffins, crumpets and toast with butter or margarine and/or jam or marmalade are common examples of breakfast foods, though a large range of preparations and ingredients are associated with breakfast globally.

Nutritional experts have referred to breakfast as the most important meal of the day, citing studies that find that people who skip breakfast are disproportionately likely to have problems with concentration, metabolism, and weight. The nutritionist Monica Reinagel has argued the metabolic benefits have been exaggerated, noting the improvement in cognition has been found among children, but is much less significant among adults. Reinagel also explains that the link between skipping breakfast and increased weight is likely behavioural—compensating with snacks and/or eating more later—and therefore not inevitable.

breakfast3Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas:

  • Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
  • Layer low-fat plain yoghurt with your favourite crunchy cereal and blueberries.
  • Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
  • Make one packet of microwave oatmeal with low-fat milk. Mix in ¼ cup unsweetened apple sauce. Sprinkle with apple pie spice or cinnamon.
  • Top a toaster waffle with low-fat yoghurt and peach slices.
  • Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
  • Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
  • Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.
  • Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these:

  • Peanut butter and banana sandwich on whole-grain bread
  • Leftover veggie pizza
  • Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla
  • Leftover rice mixed with low-fat yoghurt, dried fruit and nuts. Sprinkle with cinnamon.

Power up with a healthy breakfast and you’re off to a great start!

Springtime Cereal


  • ¾ cup Wheat and Barley nugget cereal
  • ¼ cup 100% Bran cereal
  • 2 teaspoons toasted Sunflower Seeds
  • 2 teaspoons toasted Almonds, sliced
  • 1 tablespoon Raisins
  • ½ cup Bananas, sliced
  • 1 cup Strawberries, sliced
  • 1 cup Raspberry or Strawberry Yoghurt, low-fat


  1. Mix the wheat and barley nugget cereal,
  2. bran cereal, sunflower seeds and almonds
  3. in a medium bowl. Add raisins, bananas
  4. and half of the strawberries. Gently stir in
  5. the yoghurt and divide between two bowls.
  6. Scatter the remaining strawberries over the
  7. top and enjoy!
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