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Breakfast - A Great Start to Your Day!

Posted in Healthy eating, healthy weight and dieting

As the name suggests, breakfast literally means breaking your overnight fast. It may be up to 14 hours since your last meal, and your brain and body need to re-fuel to perform at their best. A healthy breakfast will kick-start your day by filling you up until break-time and helping you to concentrate. The right breakfast can provide you with lots of essential nutrients like fibre, calcium, iron and B vitamins.

Some surprising facts about breakfast!

“But I don’t have time for breakfast!”

The morning is a busy time with everyone rushing to get ready for work, college or school, but a little organisation and planning can go a long way to fitting in the most important meal of the day…

Breakfast Ideas

“I have time to sit down in the morning...”

TOP TIP! Low-fat milk contains the same calcium as full-fat milk. It has less fat and calories so it’s better for your heart and waistline!

“I’m running out the door...”

TOP TIP! Choosing a breakfast high in fibre (eg. wholegrain cereal, wholegrain toast or porridge) will keep you fuller for longer and is healthy for your heart and gut.

“Eating out for breakfast...”

Getting tired of the same, boring breakfast cereal? why not make your own – check out this delicious homemade muesli recipe

Delicious Homemade Muesli - This tasty homemade muesli is sure to get you up in the morning. It’s full of fibre to give you a slow release of energy ‘til lunch.


300g jumbo oats

100g Allbran/Branflakes

25g wheatgerm

100g raisins

140g chopped ready-to-eat apricots

50g golden linseeds



  1. Mix everything in a large bowl
  2. Portion out as required and enjoy with milk.
  3. Store for up to 2 months in an airtight container

Written and updated by Eileen O Brien MINDI, January 2016. Review date: January 2019.

© 2016 Irish Nutrition and Dietetics Institute, INDI. All rights reserved. May be reproduced in its entirety provided the source is acknowledged. This information is not meant to replace advice from your medical doctor or individual counselling with dietitian.  It is intended for educational and informational purposes only.

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