Department of Health & Human Services
Premiers Active April

It all starts with breakfast

It’s amazing that around 1 in 7 kids and almost a third of all adults skip brekkie every single day… and yet, it’s the most important meal of the day as it kick starts your body for the day ahead! Nutrition Australia dietitian Sophie Robson has put together some great tips on how build a healthy breakfast.

Yes… Breakfast really is the most important meal of the day!

Here’s why:


  • It fuels the brain with carbohydrates, improving energy levels and concentration – that’s why it’s great for things like children’s literacy and numeracy.
  • Overnight, our metabolism slows down, so when it comes to the morning, breakfast fires up the metabolism, getting us ready for the day ahead.
  • A good, balanced breakfast provides essential nutrients. If we skip breakfast, we just make up those missed nutrients during the day and start to ‘flag’ in the afternoon.
  • Eating early provides energy to keep us going throughout the day and helps to reduce hunger and the risk of overeating later on.

Tips to beat the brekkie skip…

Yep, we’re busy. But that’s why you need that breakfast… Busy requires energy!

If you’re a ‘skipper’ try these tips:


  • Set the alarm for 10 minutes earlier to fit in breakfast at home.
  • If you take public transport to work, pack a portable breakfast option to eat en route.
  • Whip up some grab’n’go breakfasts on the weekend for the working week ahead.  See our Recipes listed at the end of the article for some easy and quick ideas.
  • Make breakfast the day before and have it all packaged up ready to go for work or school.
  • If there’s a kitchen at work, why not try and store some breakfast options there. Turn up ten minutes early and have breakfast at your desk.

The building blocks for a good breakfast

The great news is we’re eating less highly-processed sugary cereals than before, and we’re choosing more hot cereals (such as porridge) and muesli. This is a step in the right direction, but there are plenty more delicious food combos that tick the right boxes.

To build a nutritious breakfast, start with a grain food for energy and fibre, then add some protein from the ‘milk, yoghurt and cheese’ food group or the ‘lean meats, poultry, fish, eggs, tofu, nuts and seed, legumes/beans’ food group. And finally, add some fruit or vegetables for a boost of colour, flavour and nutrients!

This recipe for breakfast success can be applied any way you like, such as:

Grains + Protein food/s + Fruit or vegetable
Toast Grainy toast + Poached egg + Wilted spinach
Cereal Wholegrain flakes + Milk + Sliced banana
Smoothie Oats + Greek yoghurt and milk + Fresh berries
Brunch Sourdough toast + Feta, pumpkin seeds, smoked salmon + Avocado


How to spot the right breakfast foods on the shelves


It’s not that easy these days – particularly with so much choice. When you’re at the supermarket, look for cereals and muesli with under 15g of sugar per 100g, or under 25g if it has dried fruit. Read the ingredients list to make sure it’s mostly whole foods like grains, fruit, nuts and/or seeds, with minimal added sugar, salt or saturated fat.

If you’re dining out, just watch out for large portion sizes and keep fried foods (hash browns, sausages, fried eggs and bacon) to a minimum.

Three things to remember

  1. Make time for breakfast (get yourself into a routine and you’ll feel the difference!)
  2. Include fibre and protein, plus fruit or vegetables.
  3. Go for lower sugar, salt and saturated fat options but watch your portion size.

Mouthwatering breakfast recipes that are guaranteed to get the engine kick started!

Try some of our favourite brekkie recipes below:

Everyday easy: Raspberry and Yoghurt Bircher Muesli
Breakfast Burrito
Sophie’s pick: Cheesy Omelette with Mushroom Sauté

Plus check out our Healthy eating made easy article for extra advice on a flexible healthy eating plan, with your free food group tracker.



For more handy healthy eating tips and tasty recipes visit the Nutrition Australia website.


Last updated: November 28, 2016 at: 12:09 pm

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