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Healthy Breakfast - Student Report

Breakfast meals on the go!

Remember the days when you would come to school feeling irritable, sleepy or fatigued? What if I told you, that these ‘symptoms’ are all caused by something so important yet so undervalued, that many choose to skip or disregard it’s value…That something is breakfast! Breakfast is “the most important meal of the day”, and for good reason. A wholesome and balanced meal can replenish and supply your body with the essential amount of energy and nutrients for whatever activities lay ahead. It boosts your alertness, concentration and energy levels. It has been tested and proven by nutritionists and dietitians that skipping a meal especially breakfast, has no added benefits to your body.

Here are my three tasty yet healthy breakfasts you can have on the go:

1. Apricot toasted muesli. It tastes great and is very healthy as well! All you will need for this meal is a few diced dried apricots, 1 Tablespoon of honey, a pinch of cinnamon, sprinkle of coconut flakes, ½ a cup of milk and 2 Tablespoons of almond meal. It is very simple to make and highly convenient.

2. Mango, Almond and Honey Breakfast Smoothie. If you are not into muesli, why not try a smoothie instead! Ingredients include: 1 Mango, 400ml of milk, ½ cup of yogurt, two tablespoons of almond meal and one tablespoon honey. You can have this smoothie on the way to school during days when you have to rush out of the house early.

Not all breakfast meals have to have oats and nuts and muesli. Try having Waffles (or a wholemeal toasted crumpet) with strawberries, yogurt and fruit. This alternative still provides you with the sustenance and energy for the day ahead as well.

All three breakfast ideas have at least 3 ingredients in common:

Yogurt and milk are both dairy products, meaning that they contain a high source of calcium. Calcium is vital as your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.
Fruit is the most common ingredient in most meals, as it is a good source of vitamins and minerals, including folate, vitamin C and potassium. They're an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.
Last but not least are oats. Oats are one of the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fibre and antioxidants. Studies by nutritionists and dietitians have shown that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

All three healthy and tasty breakfast choices contain 3 main ingredients from the Australian Guide to Healthy Eating 5 Food Groups for a healthy breakfast.

Whole grains, protein, low-fat dairy and fruits. These nutrients obtained during breakfast improves your energy levels and ability to concentrate and focus during school!

To conclude, there are many benefits to having a healthy and well-balanced meal, especially in the morning. If you choose to try one of these breakfast ideas, I can guarantee that it can have a positive effect at school. You should not undermine nor ignore the value of breakfast as it has all the nutrients and energy you need to have a great day and a great start! Think healthy, stay healthy and lastly, eat healthy.

Written by Darell Ho 8G

Bibliography:

Taste - https://www.taste.com.au/healthy/galleries/15-healthy-go-breakfasts/3KWcDz4s?page=3

Better Health Channel - https://www.betterhealth.vic.gov.au/health/healthyliving/breakfast

Breakfast for teens - https://www.youtube.com/watch?v=01QVPn5NuKU