break.qxd
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1/22/01
3:38 PM
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scrambled egg with vegetables. Make a batch and freeze for another 5 minute quick fix. Porridge with milk and dried or fresh fruit. Rice porridge with meat or chicken and vegetables.
THE NIGHT BEFORE BREAKFAST BONANZAS Try these tips the night before to help make breakfast a bonanza. l
l
Fresh bircher muesli made with rolled oats, grated green apple, juice of one orange, sultanas, nuts and milk. Make the mixture very moist with milk and leave in the fridge overnight. Great in the morning with extra fruit and yogurt. Fruit or vegetable homemade muffins delicious served hot in the morning.
Try these variations: Banana: Add 1 mashed banana to milk mixture, and 1/2 cup chopped nuts to flour mixture. Orange and Poppy Seed:
Use 1 cup sultanas instead of currants. Add grated rind of 1 l large orange and 1/4 cup poppy seeds to flour mixture.
Spicy Apple:
Add 2 chopped apples and 2 teaspoons mixed spice to the muffin mixture. Or make your own combinations using: 1 stick rhubarb, 1 cup chopped strawberries, 1/2 cup blueberries, 1/ cup tinned peaches, pears and 2 two fruits.
Use this basic muffin recipe and add your favourite fruits. Ingredients 2 cups wholemeal SR flour 2 tblspns sugar 1 cup currants 1 cup low-fat milk 1/ cup vegetable oil 4 1 egg Method 1. Sift flour into a large bowl, add sugar. 2. Stir in currants. 3. Blend together milk, oil and egg. 4. Stir milk mixture lightly into flour mixture. Stir only enough to dampen the mixture. 5. Place large spoonful in each lightly greased muffin pan. 6. Bake at 180°C for 20 minutes.
Produced by the Nutrition and Physical Activity Program with assistance from Marketing and Communications Public Health Division © Health Department of Western Australia August 2000 HealthInfo: 1300 135 030 HP1008
Choose a healthy breakfast
break.qxd
1/22/01
3:38 PM
Page 1
WHY EAT BREAKFAST?
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Breakfast refuels the body with vitamins, minerals and energy needed for a busy mornings activities. When we do not eat breakfast we are more likely to feel restless, unable to concentrate and lacking in energy. Children who skip breakfast may not obtain enough nutrients and energy to get them through the day.
HEALTHY FRUIT N VEG BREAKFAST SELECTIONS In the mornings people are generally in a rush to get on with the day. A good healthy breakfast can take as much, or as little time, as you have. Here are some suggestions for people on the move.
A healthy breakfast helps everyone do their best throughout the day. Children who eat breakfast tend to be more alert and eager to learn than children who skip breakfast.
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WHAT IS A HEALTHY BREAKFAST?
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A healthy breakfast is a selection of foods from the food groups below. It is not necessary to choose food from each of the groups, but it is important to include good sources of iron, calcium, vitamins, protein and fibre.
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Choose foods from the following groups: l
l
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Fruit and Vegetables good sources of vitamins (especially vitamins A and C, and folic acid), minerals and fibre. Breads, Cereals, Grains and Pasta good sources of energy, iron, B vitamins and fibre. Milk and Milk Foods good sources of protein, calcium and riboflavin.
15 MINUTE MOUTH PLEASERS l
l l
l
l
5 MINUTE QUICK FIX
WHO NEEDS BREAKFAST?
Eat mostly fruit and vegetables and breads and cereals. Choose moderate amounts of foods from other groups.
Meat, Fish, Chicken, Eggs and Legumes good sources of protein, iron and vitamins (thiamin and niacin).
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l l
l
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Fruit smoothies: just blend milk with fresh, tinned or dried fruit. Try bananas or strawberries. Fruit yogurt and a piece of fruit. Rice cakes with peanut butter and banana. Slices of cheese with vegetable sticks, crackers or fruit. Peanut butter on wholemeal or multigrain toast or bread. Toasted fruit bread. Frozen fruit in summer: try banana, rockmelon, grapes, oranges, watermelon and strawberries. Wrap a banana in wholemeal bread or fruit bread. Wholegrain breakfast biscuits, e.g. wheatflake biscuits served dry with sliced banana, apple or pear.
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Fruit and unsweetened breakfast cereal with milk. Yogurt with chopped fruit and nuts. Toasted sandwiches: jaffles made with ham, pineapple and tomato; baked beans; or tinned spaghetti. Baked beans on wholemeal or multigrain toast. Scrambled vegetables on wholemeal toast or wholemeal crumpet. Use 1 tablespoon of margarine with 2 cups of lightly cooked vegetables of your choice and 1 egg to make a quick breakfast for one. A great recipe for leftovers. Pizza muffins: top wholemeal or multigrain muffins with tomato paste and slices of tomato, capsicum, grated carrot, pineapple and cheese. Make a batch and freeze for another 5 minute quick fix.
30 MINUTE TASTE TEMPTERS l
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Potato pancakes: grate potatoes and mix with an egg and a little flour. Fry in a non-stick pan. Make a batch and freeze for another 5 minute quick fix. Vegetable pikelets: mix 1 cup of flour, 1 egg and 1 cup of milk with grated carrot and zucchini. Fry in a non-stick pan rubbed with a small amount of margarine. Using leftover vegetables for this recipe would be ideal. Make a batch and freeze for another 5 minute quick fix. Pancakes are great for sweet or savoury fillings. For sweet fillings try fresh, tinned or stewed fruit with sultanas or mixed with a small amount of freshly-squeezed orange juice. For savoury fillings try baked beans, or
break.qxd
1/22/01
3:38 PM
Page 1
WHY EAT BREAKFAST?
l
Breakfast refuels the body with vitamins, minerals and energy needed for a busy mornings activities. When we do not eat breakfast we are more likely to feel restless, unable to concentrate and lacking in energy. Children who skip breakfast may not obtain enough nutrients and energy to get them through the day.
HEALTHY FRUIT N VEG BREAKFAST SELECTIONS In the mornings people are generally in a rush to get on with the day. A good healthy breakfast can take as much, or as little time, as you have. Here are some suggestions for people on the move.
A healthy breakfast helps everyone do their best throughout the day. Children who eat breakfast tend to be more alert and eager to learn than children who skip breakfast.
l
WHAT IS A HEALTHY BREAKFAST?
l
A healthy breakfast is a selection of foods from the food groups below. It is not necessary to choose food from each of the groups, but it is important to include good sources of iron, calcium, vitamins, protein and fibre.
l
Choose foods from the following groups: l
l
l
Fruit and Vegetables good sources of vitamins (especially vitamins A and C, and folic acid), minerals and fibre. Breads, Cereals, Grains and Pasta good sources of energy, iron, B vitamins and fibre. Milk and Milk Foods good sources of protein, calcium and riboflavin.
15 MINUTE MOUTH PLEASERS l
l l
l
l
5 MINUTE QUICK FIX
WHO NEEDS BREAKFAST?
Eat mostly fruit and vegetables and breads and cereals. Choose moderate amounts of foods from other groups.
Meat, Fish, Chicken, Eggs and Legumes good sources of protein, iron and vitamins (thiamin and niacin).
l l
l l
l
l
Fruit smoothies: just blend milk with fresh, tinned or dried fruit. Try bananas or strawberries. Fruit yogurt and a piece of fruit. Rice cakes with peanut butter and banana. Slices of cheese with vegetable sticks, crackers or fruit. Peanut butter on wholemeal or multigrain toast or bread. Toasted fruit bread. Frozen fruit in summer: try banana, rockmelon, grapes, oranges, watermelon and strawberries. Wrap a banana in wholemeal bread or fruit bread. Wholegrain breakfast biscuits, e.g. wheatflake biscuits served dry with sliced banana, apple or pear.
l
Fruit and unsweetened breakfast cereal with milk. Yogurt with chopped fruit and nuts. Toasted sandwiches: jaffles made with ham, pineapple and tomato; baked beans; or tinned spaghetti. Baked beans on wholemeal or multigrain toast. Scrambled vegetables on wholemeal toast or wholemeal crumpet. Use 1 tablespoon of margarine with 2 cups of lightly cooked vegetables of your choice and 1 egg to make a quick breakfast for one. A great recipe for leftovers. Pizza muffins: top wholemeal or multigrain muffins with tomato paste and slices of tomato, capsicum, grated carrot, pineapple and cheese. Make a batch and freeze for another 5 minute quick fix.
30 MINUTE TASTE TEMPTERS l
l
l
Potato pancakes: grate potatoes and mix with an egg and a little flour. Fry in a non-stick pan. Make a batch and freeze for another 5 minute quick fix. Vegetable pikelets: mix 1 cup of flour, 1 egg and 1 cup of milk with grated carrot and zucchini. Fry in a non-stick pan rubbed with a small amount of margarine. Using leftover vegetables for this recipe would be ideal. Make a batch and freeze for another 5 minute quick fix. Pancakes are great for sweet or savoury fillings. For sweet fillings try fresh, tinned or stewed fruit with sultanas or mixed with a small amount of freshly-squeezed orange juice. For savoury fillings try baked beans, or
break.qxd
1/22/01
3:38 PM
Page 1
WHY EAT BREAKFAST?
l
Breakfast refuels the body with vitamins, minerals and energy needed for a busy mornings activities. When we do not eat breakfast we are more likely to feel restless, unable to concentrate and lacking in energy. Children who skip breakfast may not obtain enough nutrients and energy to get them through the day.
HEALTHY FRUIT N VEG BREAKFAST SELECTIONS In the mornings people are generally in a rush to get on with the day. A good healthy breakfast can take as much, or as little time, as you have. Here are some suggestions for people on the move.
A healthy breakfast helps everyone do their best throughout the day. Children who eat breakfast tend to be more alert and eager to learn than children who skip breakfast.
l
WHAT IS A HEALTHY BREAKFAST?
l
A healthy breakfast is a selection of foods from the food groups below. It is not necessary to choose food from each of the groups, but it is important to include good sources of iron, calcium, vitamins, protein and fibre.
l
Choose foods from the following groups: l
l
l
Fruit and Vegetables good sources of vitamins (especially vitamins A and C, and folic acid), minerals and fibre. Breads, Cereals, Grains and Pasta good sources of energy, iron, B vitamins and fibre. Milk and Milk Foods good sources of protein, calcium and riboflavin.
15 MINUTE MOUTH PLEASERS l
l l
l
l
5 MINUTE QUICK FIX
WHO NEEDS BREAKFAST?
Eat mostly fruit and vegetables and breads and cereals. Choose moderate amounts of foods from other groups.
Meat, Fish, Chicken, Eggs and Legumes good sources of protein, iron and vitamins (thiamin and niacin).
l l
l l
l
l
Fruit smoothies: just blend milk with fresh, tinned or dried fruit. Try bananas or strawberries. Fruit yogurt and a piece of fruit. Rice cakes with peanut butter and banana. Slices of cheese with vegetable sticks, crackers or fruit. Peanut butter on wholemeal or multigrain toast or bread. Toasted fruit bread. Frozen fruit in summer: try banana, rockmelon, grapes, oranges, watermelon and strawberries. Wrap a banana in wholemeal bread or fruit bread. Wholegrain breakfast biscuits, e.g. wheatflake biscuits served dry with sliced banana, apple or pear.
l
Fruit and unsweetened breakfast cereal with milk. Yogurt with chopped fruit and nuts. Toasted sandwiches: jaffles made with ham, pineapple and tomato; baked beans; or tinned spaghetti. Baked beans on wholemeal or multigrain toast. Scrambled vegetables on wholemeal toast or wholemeal crumpet. Use 1 tablespoon of margarine with 2 cups of lightly cooked vegetables of your choice and 1 egg to make a quick breakfast for one. A great recipe for leftovers. Pizza muffins: top wholemeal or multigrain muffins with tomato paste and slices of tomato, capsicum, grated carrot, pineapple and cheese. Make a batch and freeze for another 5 minute quick fix.
30 MINUTE TASTE TEMPTERS l
l
l
Potato pancakes: grate potatoes and mix with an egg and a little flour. Fry in a non-stick pan. Make a batch and freeze for another 5 minute quick fix. Vegetable pikelets: mix 1 cup of flour, 1 egg and 1 cup of milk with grated carrot and zucchini. Fry in a non-stick pan rubbed with a small amount of margarine. Using leftover vegetables for this recipe would be ideal. Make a batch and freeze for another 5 minute quick fix. Pancakes are great for sweet or savoury fillings. For sweet fillings try fresh, tinned or stewed fruit with sultanas or mixed with a small amount of freshly-squeezed orange juice. For savoury fillings try baked beans, or
break.qxd
l l
1/22/01
3:38 PM
Page 2
scrambled egg with vegetables. Make a batch and freeze for another 5 minute quick fix. Porridge with milk and dried or fresh fruit. Rice porridge with meat or chicken and vegetables.
THE NIGHT BEFORE BREAKFAST BONANZAS Try these tips the night before to help make breakfast a bonanza. l
l
Fresh bircher muesli made with rolled oats, grated green apple, juice of one orange, sultanas, nuts and milk. Make the mixture very moist with milk and leave in the fridge overnight. Great in the morning with extra fruit and yogurt. Fruit or vegetable homemade muffins delicious served hot in the morning.
Try these variations: Banana: Add 1 mashed banana to milk mixture, and 1/2 cup chopped nuts to flour mixture. Orange and Poppy Seed:
Use 1 cup sultanas instead of currants. Add grated rind of 1 l large orange and 1/4 cup poppy seeds to flour mixture.
Spicy Apple:
Add 2 chopped apples and 2 teaspoons mixed spice to the muffin mixture. Or make your own combinations using: 1 stick rhubarb, 1 cup chopped strawberries, 1/2 cup blueberries, 1/ cup tinned peaches, pears and 2 two fruits.
Use this basic muffin recipe and add your favourite fruits. Ingredients 2 cups wholemeal SR flour 2 tblspns sugar 1 cup currants 1 cup low-fat milk 1/ cup vegetable oil 4 1 egg Method 1. Sift flour into a large bowl, add sugar. 2. Stir in currants. 3. Blend together milk, oil and egg. 4. Stir milk mixture lightly into flour mixture. Stir only enough to dampen the mixture. 5. Place large spoonful in each lightly greased muffin pan. 6. Bake at 180°C for 20 minutes.
Produced by the Nutrition and Physical Activity Program with assistance from Marketing and Communications Public Health Division © Health Department of Western Australia August 2000 HealthInfo: 1300 135 030 HP1008
Choose a healthy breakfast
break.qxd
l l
1/22/01
3:38 PM
Page 2
scrambled egg with vegetables. Make a batch and freeze for another 5 minute quick fix. Porridge with milk and dried or fresh fruit. Rice porridge with meat or chicken and vegetables.
THE NIGHT BEFORE BREAKFAST BONANZAS Try these tips the night before to help make breakfast a bonanza. l
l
Fresh bircher muesli made with rolled oats, grated green apple, juice of one orange, sultanas, nuts and milk. Make the mixture very moist with milk and leave in the fridge overnight. Great in the morning with extra fruit and yogurt. Fruit or vegetable homemade muffins delicious served hot in the morning.
Try these variations: Banana: Add 1 mashed banana to milk mixture, and 1/2 cup chopped nuts to flour mixture. Orange and Poppy Seed:
Use 1 cup sultanas instead of currants. Add grated rind of 1 l large orange and 1/4 cup poppy seeds to flour mixture.
Spicy Apple:
Add 2 chopped apples and 2 teaspoons mixed spice to the muffin mixture. Or make your own combinations using: 1 stick rhubarb, 1 cup chopped strawberries, 1/2 cup blueberries, 1/ cup tinned peaches, pears and 2 two fruits.
Use this basic muffin recipe and add your favourite fruits. Ingredients 2 cups wholemeal SR flour 2 tblspns sugar 1 cup currants 1 cup low-fat milk 1/ cup vegetable oil 4 1 egg Method 1. Sift flour into a large bowl, add sugar. 2. Stir in currants. 3. Blend together milk, oil and egg. 4. Stir milk mixture lightly into flour mixture. Stir only enough to dampen the mixture. 5. Place large spoonful in each lightly greased muffin pan. 6. Bake at 180°C for 20 minutes.
Produced by the Nutrition and Physical Activity Program with assistance from Marketing and Communications Public Health Division © Health Department of Western Australia August 2000 HealthInfo: 1300 135 030 HP1008
Choose a healthy breakfast
