Top tips for a healthy way to start the day!

Mornings can be busy, especially when you’re trying to get everyone dressed, ready and out of the door on time. But making time for a healthy breakfast can help give your child the best possible start to their school day.

We know that breakfast is an important part of a healthy, balanced diet. Children who eat a healthy, nutritious breakfast have been found to have improved reading, writing and maths results, as well as better levels of concentration and behaviour.

Breakfast also has lots of benefits for our health. It can help to:

• Provide energy to get your child through the morning
• Support brain function and concentration
• Help maintain a healthy weight
• Reduce the risk of health problems such as diabetes, heart disease and high blood pressure

So, what makes a healthy breakfast?

There are lots of simple and affordable options that can help your child start the day well.

🥣 Choose a low-sugar cereal

Porridge, muesli, Weetabix and Shredded Wheat are all good choices. Look for cereals that are lower in sugar and higher in fibre and try serving them with milk or a milk alternative.

Add some fresh, frozen or tinned fruit for extra flavour and one of your child’s five-a-day.

🍞 Make the switch to wholemeal

Toast is a quick and easy breakfast when you’re short on time. Choosing brown, wholemeal or 50/50 bread instead of white bread can help increase your child’s fibre intake.

Try different toppings such as sliced banana, peanut butter, mashed avocado, eggs or lower-fat spread.

🥯 Try something different

Crumpets and bagels can make a tasty alternative to toast. Choose wholemeal varieties where available and add a healthy topping for a filling breakfast.

🥛 Add some yoghurt and fruit

Low-fat natural yoghurt or Greek yoghurt can be a great breakfast option. Add muesli, fruit, nuts or seeds for extra taste and texture.

You could even prepare it the night before, making it an easy grab-and-go option on busy mornings.

🥚 Get cracking with eggs!

Eggs are a nutritious and versatile breakfast choice. Try them poached, boiled or scrambled, or make an omelette with vegetables such as mushrooms and tomatoes.

They can be served with wholemeal toast for a filling breakfast.

🥞 Give pancakes a healthy twist

Pancakes don’t have to be just a weekend treat! Add fruit such as strawberries or blueberries for a delicious breakfast that also helps towards your child’s five-a-day.

For a savoury option, try adding vegetables such as mushrooms or tomatoes.

Don’t have time for breakfast at home?

We know that some mornings don’t go to plan! If you’re struggling to fit breakfast in before the school run, ask your child’s school whether they offer a free breakfast. Some schools provide breakfast clubs or other breakfast options, so it’s worth finding out what’s available.

A healthy breakfast doesn’t have to be complicated or expensive. Simple choices such as porridge, wholemeal toast, fruit, yoghurt or eggs can make a big difference and help your child feel ready to learn, play and enjoy their school day.

For more information about healthy breakfasts, check out our Healthy Breakfast Factsheet.