A good start

Surveys show that about 30% of people often skip breakfast, yet it is the most important meal of the day. Nutritionist Rosemary Stanton says that eating breakfast gets your metabolism going and provides the kick start to encourage the body to burn up more kilojoules for the whole day. Studies show that those who eat breakfast have better concentration during the morning, and do better in exams. Accident statistics also point to more problems for those who have skipped breakfast.

There are lots of good quality cereals available for those who like cereal. They are the obvious quick, easy and healthy choice. But if you don't like cereal, there are other foods available.

Cereal alternatives

• Wholegrain toast is excellent, and you can add Vegemite, peanut butter, sliced tomato, baked beans or an egg. Include a piece of fruit or some fruit juice and you have a top meal.
• Yoghurt with fresh fruit is good, and can be bought on the way to work. Low-fat yoghurt is the best choice.
• Pick up a sandwich on your way to work, or buy a fresh bread roll and wrap it round a banana.
• Keep something at work. Rye crispbreads are healthy and keep well. You could also leave cheese in the fridge or peanut butter in the cupboard. A piece of fruit balances your at-work breakfast.
• If you have a blender, make a smoothie. Use low-fat milk, yoghurt, fruit and a little honey. Banana is popular, but melon, strawberries or canned peaches are good too. Use soy milk, or try orange juice with an egg added for protein. An occasional egg won't hurt your cholesterol - eggs are only a problem if they come with saturated fat from bacon, sausages or hash browns.
• If the kids say they don't want breakfast, try to get them to have milk and a piece of toast or some fruit, and give them an extra sandwich to eat at morning tea.
• If you really can't face breakfast when you first get up, you could call into a coffee shop and have a cappuccino and raisin toast. It's not perfect but it's better than nothing, and it tastes great.

Don't rely on breakfast and muesli bars. They are handy in an emergency, but they are not good for everyday eating. Many are high in sugar and fat which dilutes the nutrients, and their sticky sweetness makes them hazardous for our teeth.

Copyright CTC Productions 2001