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After a good night’s sleep, your body needs a nutritious breakfast to get you up and going.
A good breakfast fuels your body and gets you ready for the day.
A balanced breakfast will give you and your family the very best start to the day. You need a good mix of carbohydrates, fibre, protein, vitamins and minerals. These are found in lots of foods, and you can choose pretty much what you like, as long as you pick from the different breakfast food groups: grains, fruit and dairy – and of course a glass of water.
One serve from each of these food groups will set everyone up for the day ahead. Take a look below, to find out why this is, and check out some examples of delicious balanced breakfasts.
To enjoy a balanced breakfast each day include grains (preferably whole grain or high fibre), dairy and fruit.
* Adjust the number of serves according to the needs of you and your family.
The above ‘serves’ are define din the Australian Dietary Guidelines “Eat for health’. For more information, go to www.eatforhealth.gov.au
Grains such as oats, corn, wheat and barley are good for you. Especially if they are whole (1). For a glorious breakfast with grains, try a bowl of breakfast cereal made with whole grain or a slice of wholemeal toast. Find out more about the difference between whole grain and refined grain. (new section)
Breakfast is a great time to kick start your ‘2 fruit a day’. With vitamins, minerals and fibre, fruit’s a great addition to any breakfast. Try to eat fruits that are in season (it’s more sustainable, they have a better taste, and it gives you and your family the chance to learn more about the beauty of the different seasons). With so much to choose from, it isn’t hard to make a fabulous fruity feast. And for the little ones, why not cut up some of their fruity favourites and add them to their yogurt or cereal bowl? Yummy.
Rich in calcium for healthy teeth and bones, dairy foods are also a good source of protein and are great at breakfast time (2). Milk is good with cereal but why not dollop on a spoonful of yogurt? And cheese isn’t just for sandwiches, it makes a great breakfast – try it on toast!
With so much delicious food to think about, let’s not forget about drinking. It is generally recommended to drink around 2 litres of water every day (8-10 cups) (3). Research shows that almost 2/3 of children are not hydrated enough when they get to school (4-7). So let’s reverse the trend!
If you’re feeling very hungry in the morning or will need a lot of energy, you could add some more protein to your plate. Try a slice of ham, an egg or a small handful of almonds – your balanced breakfast will be complete and you’ll be ready to kick start your day!
Pick one serve from each food group
|whole grain flake breakfast cereal||3/4 cup = 30g|
|oats||½ cup cooked|
|Untoasted muesli||¼ cup|
|Whole grain bread with margarine||1 slice|
|Skim or reduced fat milk||1 cup = 250ml|
|Skim or reduced fat plain or fruit yoghurt||200g = 1 small tub|
|Fruits (try seasonal)||1 serve|
|orange||1 medium = 150g|
|banana||1 medium = 150g|
|apple||1 medium = 150g|
+ Optional extra
|cheese||20g = 1 slices|
|almonds||15g = 5 nuts|
|peanut butter||15g = ½ tablespoon|
The UNCLE TOBYS name and logo has significant historical significance, it was designed by Nellie Love, the niece of Clifford Love – the founder of UNCLE TOBYS, who was a keen artist and a student of literature. She suggested the name and designed the logo based on the great literacy character in the “Life of Times of Tristram Shandy” by Laurence Sterne, first published in 1759. In the book Uncle Toby is a gentle, uncomplicated lover of his fellow man. The original design of Uncle Toby standing with the Widow Wadman has seen little changes over the years, so has become a treasured representation of the UNCLE TOBYS heritage.