Health and Wellbeing
Breakfast – Starting Your Day the Best Possible Way!
September sees teenagers and children throughout the country settling into a new school year and families returning to their daily routines. Getting back
into the swing of things after a long enjoyable summer can sometimes be challenging, but with a little bit of planning and preparation, you can soon have everything running like clockwork!
Make the Time!
Making breakfast part of your family’s everyday schedule is important - as consuming breakfast has been shown to improve cognitive function and academic performance. Furthermore, studies also show that those who eat breakfast regularly tend to have a more desirable overall nutrient intake than those who skip it, and snack less often on foods high in sugar and fat. Skipping breakfast is not uncommon with many people claiming they simply don’t have the time. But starting your day with a wholesome breakfast brings many benefits, making rising ten minutes earlier in the morning well worth it!
Factoring in your Daily Dairy
Dairy foods are a great addition to breakfast dishes which often contribute to dairy intake recommendations
without us even realising it! Yogurt simply poured over a fresh fruit salad or a homemade smoothie using yogurt or milk and a selection of your favourite fruits are popular with all ages. On a weekend morning when you have a little more time on your hands, a breakfast bagel with Irish bacon, relish and melted Irish cheddar cheese always goes down a treat. For more ways of incorporating dairy into your breakfast, take a look at our Brilliant Breakfast Ideas. Of course, one of the most common
breakfast options is cereal and milk. One serving of milk alone provides you with calcium, potassium and phosphorus and is also a great source of protein, riboflavin and vitamin B12. And that is even before you consider the fact that many ready-to-eat breakfast cereals are fortified with certain vitamins and minerals such as iron, vitamin D and many B vitamins.
The National Adult Nutrition Survey 2011 revealed that 61% of Irish adults aged 18 to 64 years, and 48% of Irish
adults aged 65 years and over consume ready-to-eat breakfast cereals. Consumption of other cereals such as porridge was also found to be increasing in popularity. Furthermore, this survey demonstrated the benefits of including breakfast cereals in a balanced, varied diet as they contribute to the overall intake of vitamins and minerals, for example contributing 13% of total folate intake and 18% of total iron intake in Irish adults aged 18-64 years.
Dairy - not just for Breakfast
Including dairy as part of a varied and balanced diet is not only important and easy at breakfast time. Incorporating milk, cheese and yogurt into your favourite meals, drinks and snacks throughout the day can enhance the nutritional value of the diet. Some tasty ideas include a cheesy risotto or pasta bake for dinner, salad with a yogurt-based dressing for lunch and snacks such as a fruit/natural yogurt or cheese on toast. Remember, treats can be consumed as part of a balanced diet but
should, however, only be consumed on occasion and in moderation…when you do decide to go for it, how about choosing a dairy-containing treat such as a delicious hot chocolate or frothy cappuccino!
Brilliant Breakfast Ideas:
Busy Week Day
Your favourite cereal splashed with some ice cold milk
A bowl of porridge made with milk
Natural yogurt poured over a fresh fruit salad
Natural yogurt with crunchy granola and fruit compote
Lazy Weekend Morning
A fruit smoothie made with milk or yogurt
A cheesy omelette
Pancakes with fresh berries and natural yogurt
Creamy scrambled eggs with wholegrain toast
Nutri-Myth of the Month
Myth: Breakfast should be the smallest, lightest meal of the day.
Fact: It is recommended that you should obtain one quarter of your daily calories from breakfast, and like all other meals, breakfast should contain foods from each of the four main food groups.
Did you know?
The recent National Adult Nutrition Survey revealed that milk, cheese and yogurt contributed 39% of the total calcium intake in the diet of Irish adults 18-64 years of age. Calcium not only plays a role in maintaining healthy bones and teeth but also has a part to play in muscle function, blood clotting and the normal function of digestive enzymes.
If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, Innovation House, 3 Arkle Road, Sandyford, Dublin 18.
Don't miss our October feature ‘‘Building Healthy Bones – Through Every Stage of Life!’- available online from Monday 24th October, 2011.
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