1 Always Eat Breakfast

Breakfast makes a major contribution to the nutritional quality of a well-balanced diet. It can provide some nutrients that are not always made up for in later meals and snacks. Breakfast should provide about one quarter of the daily energy intake.

Research has shown that children who skip breakfast perform less well academically, socially and emotionally. The Key Message is that children should eat breakfast everyday, whether it is at home, on the way to school, or at school.

A healthy diet has a base of energy-giving starchy carbohydrates so breakfast cereals and bread-based foods are a good choice. They also provide useful amounts of vitamins and minerals.

Breakfast cereals are a good source of iron, thiamin (vitamin B1), folic acid and zinc whilst the milk on breakfast cereal can make a useful contribution to daily calcium intake. A glass of fruit juice at breakfast provides vitamin C which increases iron absorption from the breakfast.

Cereals containing a moderate amount of sugar or toast spread with jam are fine – these are carbohydrates and so provide energy. They also make the food enjoyable and thus more likely to be eaten - after all, there is no nutritional value in foods left on the plate.