Eating Breakfast can:

  • Improve your alertness- mental performance and memory function throughout the morning
  • Boost your intake of nutrients - such as vitamins and minerals because most breakfast cereals are enriched with vitamins and minerals
  • Help you maintain a healthy weight- as you will be fuller for longer and reduces the chances that you will snack on high fat, high sugar choices at mid-morning
  • Helps you achieve your 5 vegetable and fruit a day- research shows that people who eat plenty of fruit and vegetables have a lower risk of heart disease, cancer and other chronic diseases.
  • Increase your fibre intake and help you feel fuller for longer.

Some good breakfast choices include:


Whole grain/high fibre cereal, untoasted muesli
/porridge, oats with low fat or skimmed milk.

Add a fruit or keep it for a mid-morning snack


Light & easy

Low fat yoghurt with fruit/nuts/muesli.

Fresh fruit salad with some low fat yoghurt


Sweet potato

Sweet potato/boiled egg/tea

Top it up with some fruit.



Including a high Vitamin C fruit such as oranges will make the iron in your cereal more easily absorbed.