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Nutritious Breakfast

Why eat Breakfast?

So you get that breakfast is the most important meal of the day, right? But are you really up to speed on the boost you get from eating breakfast cereal? Regularly eating one small bowl can make as real difference.

4 Key things why you should eat a nutritious breakfast:

  • Time and time again nutrition survey data shows that regular breakfast cereal eaters are more likely to have higher intakes of iron, calcium and dietary fibre, while having lower fat intakes, compared to non-cereal consumers(*1,*6-10,12)

    Regular breakfast cereal eaters, compared to non-cereal eaters = more fibre + iron + calcium

    Yet one small bowl with skim milk = typically only 900 kilojoules or 220 calories*based on average serve size

  • Did you know...

    • 20% of kids are likely to skip breakfast (3)
    • 30% or more adults skip breakfast at least once per week(4)

    But...Breakfast cereal and skim milk helps nourish your brain and body after an overnight fast, and can contribute to:

    • get-up-and-go nutritious carbohydrates
    • at least 25% intake of kids' energy-giving B vitamin, thiamin
    • at least 25% intake of kids' essential iron to help reduce tiredness
    • calcium and protein from skim milk
    • fibre and whole grains
  • Breakfast cereals can help you get your fibre, but beware as some breakfast choices can fail to provide you with that all important hit of fibre.

    • Look for cereals that provide at least 2g per serve and ideally 4g per serve ('high in fibre'), to make sure you're getting some fibre at breakfast
    • One small bowl of a nutritious breakfast cereal can be a source of fibre to help keep you regular
  • One small bowl is a source of whole grains.

    Many people are skipping out on the health benefits of whole grains, especially when they skip breakfast.

    Whole grains are important to good health as they provide the nutrients from all 3 layers of the grain - the bran, endosperm and germ

    Breakfast cereals contain on average 56% whole grain content but many are much higher than this.(*2)


  1. Fayet et al. Proceedings of the Nutrition Society of Australia 2011; 35: 96.
  2. 2007 Australian National Children's Nutrition and Physical Activity Survey Main Findings Report.
  3. Census for Schools Survey 2012.
  4. CPW Consumer Research, Clear Research
  5. Fayet et al. Proceedings of the Nutrition Society of Australia 2012; 36.
  6. Barton et al. Journal of the American Diabetic Association 2005; 105: 1383-1389.
  7. McNulty et al. Archives of Disease in Childhood 1996; 75: 474-481.
  8. Albertson et al. Journal of the American Dietetic AssociaTION 2009; 109: 1557-1565.
  9. Gibson S and Gunn P. British Nutrition Foundation Nutrition Bulletin 2011; 36: 78-86.
  10. Barr et al. The journal of Nutrition 2013; 143: 86-92
  11. Grains & Legume Nutrition Council™
  12. Williams P. The benefits of Breakfast Cereal Consumption: A Systematic Review of the Evidence Base 1-4 Adv. Nutr. 5: 636S-673S, 2014