Breakfast

Breakfast is the first meal of the day after the long night-time fast. In order to function properly, our bodies continually draw on our energy reserves, even during the night when we are sleeping. When we wake up, our energy reserves are at their lowest and must be replenished. Eating breakfast also enhances concentration, attention span and good mood, and helps to prevent the snacking that can cause you to put on weight.

A complete breakfast includes food from each of the following food groups:

1 cereal product

Cereal products provide energy (bread in all its forms, crispbreads, cereal). The complex sugars they contain are essential fuel for the body and brain to function properly.

• Swap between types of bread, opting for wholemeal where possible.

• Introduce variety from time to time by eating muesli, oatmeal, crispbreads or crackers (Knäckebrot, Krisprolls®).

• Avoid eating "special" breakfast cereals more than 2-3 times a week as they are often high in sugar.

Choose between :

wholemeal bread, baguette, snack breads, rolls, cereal, etc.

1 dairy product

Milk, yoghurt and cheese help meet your body's calcium and protein requirements.

This does not mean you have to drink a glass of milk. It is fine to have a yoghurt or portion of cheese instead, especially if you or your child is lactose sensitive and has stomach pains after drinking milk.

If you or your child decide to drink milk, your calcium and protein needs for this meal are covered and you do not need another portion of dairy.

Try to ensure the milk you consume is semi-skimmed where possible. 

Useful information

Special children's yoghurts are often too high in sugar and protein. 

Choose between:

milk, yoghurt, fromage frais, soft or hard cheese.

1 piece of fruit or vegetable

Fruit and vegetables provide vitamins, minerals and dietary fibre.

Opt for seasonal fruit where possible.

if you don't like fruit for breakfast, you can eat your portion at some other time in the day.

Choose between:

fresh fruit, stewed fruit or a small glass of sugar-free fruit juice.

1 drink

Breakfast should also include a drink. Your body requires fluids as it is made up of 70% water. Opt for coffee, tea, a herbal and fruit tea or water. Children might choose a herbal or fruit tea, an instant chicory drink or simply a glass of water.