What does a healthy breakfast look like?

A nutritious breakfast helps children arrive at school ready to learn, play and make the most of their day.

A healthy breakfast doesn't need to be expensive, time consuming or complicated. By including a balance of wholegrains, protein, fruit and dairy (or fortified alternatives), you can give your child the nutrients they need to fuel a busy morning.

Why is breakfast so important?

After a night's sleep, children's energy stores need replenishing. Breakfast provides the fuel needed for both growing bodies and developing brains.

The NHS encourages children to eat a healthy, balanced diet, and regular meals, including breakfast which can help children get the energy, vitamins and minerals they need each day. A balanced breakfast may also help children concentrate during morning lessons and reduce the temptation to snack on foods high in sugar or fat later in the day.

The Eatwell Guide recommends eating a variety of foods from the main food groups to achieve a healthy, balanced diet. Breakfast is a perfect opportunity to include several of these food groups.

Choose wholegrain carbohydrates

Carbohydrates are the body's main source of energy. Wholegrain varieties contain more fibre, helping children stay fuller for longer.

Try:

• Porridge made with oats

• Wholegrain breakfast cereals that are lower in sugar

• Wholemeal toast

Include a source of protein

Protein supports growth and development while helping to keep children satisfied throughout the morning.

Good choices include:

• Eggs

• Natural or Greek style yoghurt

• Milk

• Cheese

• Baked beans

• Peanut butter or other nut butters

Add fruit or vegetables

Fruit and vegetables provide vitamins, minerals and fibre that are important for children's health.

Such as:

• Banana

• Apple

• Pear

• Berries

• Melon

• Tomatoes or mushrooms served with eggs

• A handful of spinach in an omelette

Whole fruit is generally a better choice than juice because it contains more fibre. If you do offer fruit juice, the NHS recommends limiting this to a small 150ml glass of unsweetened juice with a meal, as fruit juice contains free sugars that can affect dental health.

Dairy or fortified alternatives

Milk, yoghurt and cheese provide calcium, protein and iodine, which are essential for growing bones and teeth.

Choose:

• Semi-skimmed milk (for children over two years old)

• Natural yoghurt

• Fortified soya alternatives if dairy isn't suitable

Healthy breakfast ideas for the whole family:

• Porridge topped with sliced banana and a sprinkle of cinnamon.

• Natural yoghurt with fresh berries and a spoonful of oats.

• Scrambled eggs on wholemeal toast with grilled tomatoes.

• Wholegrain cereal with milk and sliced fruit.

• Overnight oats prepared the evening before with milk, oats and frozen berries.

• Wholemeal toast with peanut butter and banana slices

Hydration matters too

Children can become slightly dehydrated overnight, so encourage them to have a drink with breakfast.

Water and milk are excellent choices. Milk also contributes important nutrients such as calcium, protein and iodine.

Foods to enjoy occasionally

Many breakfast products marketed towards children can be high in added sugar, salt and saturated fat and are best enjoyed as occasional treats rather than everyday breakfasts.

Such as:

• Chocolate coated cereals

• Frosted cereals

• Pastries

• Sugary cereal bars

• Chocolate spread on toast

Reading food labels and comparing products can help you make informed choices.

Remember, every breakfast doesn't have to be perfect. If most breakfasts include a source of wholegrain carbohydrates, protein, fruit or vegetables, and a drink, you're giving your child a great nutritional start to the day.

At HCL, we're passionate about helping children develop healthy eating habits that last a lifetime. Working together with parents and schools, we can encourage children to enjoy a wide variety of nutritious foods both at school and at home.