October 2011

What better way to start, than to talk about the first meal of the day. A healthy breakfast improves your concentration and memory throughout the day and helps prevent the mid-afternoon munchies. Research shows us that breakfast eaters are more likely to be a healthy weight.

The ideal breakfast contains wholegrain bread or cereal and a source of protein, such as low fat milk, yoghurt, eggs or beans and fruit or vegetables, such as a piece of fresh fruit, tinned fruit or tomato. These foods are an important part of a balanced diet and help us stay healthy.

Here are some quick and easy breakfast ideas that are suitable for the whole whanau:

• Two wheat biscuits with yellow top milk and ½ cup of tinned fruit is a cheap and nutritious breakfast costing less than a dollar. 
• Untoasted muesli with low fat yoghurt and fruit is a tasty start to the day. 
• Wholegrain toast with a topping such as peanut butter and sliced banana, baked beans, tomato and cottage cheese or scrambled eggs and mushrooms will keep you feeling full for the morning. 
• Porridge is satisfying and filling. Porridge can be made in the microwave - just add ½ cup of oats with 1¼ cup of water and microwave for 2 ½ minutes. 
• Try soaking ½ cup of oats in ½ cup of low fat fruit yoghurt in the refrigerator overnight. Serve with fresh fruit or nuts. This can be put in a convenient container to grab on the way to work. 
• Are mornings pretty hectic? You could make sandwiches the night before or grab a banana and wrap it in a piece of wholegrain bread as you’re leaving the house.

For more great breakfast ideas for the whole family go to http://www.breakfast-eaters.org.nz