‘The most important meal of the day’

Breakfast might not be the biggest meal of the day, but it is definitely the most important meal of the day. Never skip breakfast, even if you only have something small, as it will get your metabolism going to ensure that you are full of energy for the rest of the day. This is true for everyone, but even more important when you need to manage your blood sugar levels. The healthier and more balanced the breakfast, the better you will feel and be able function during the day.

Make sure that breakfast is interesting and full of flavour so that you are not tempted to skip it. A balanced breakfast is important and a good variety of foods are available to choose from – you definitely do not need to eat the same cereal every morning. A practical guide is to always include a protein, good choice of starch and fresh ingredients (see the Plate model). Breakfast should keep you feeling full enough until your next meal, so make good choices.

Portion sizes remain a crucial factor as eating too much is just as problematic as eating no breakfast at all. Remember to read the food labels of any ingredients you choose. Foods like boxed cereals or pre-prepared choices can be very high in sugar, salt, fat and refined carbs.

Here are some broad ideas suggesting good combinations. There are no quantities indicated, as this will depend on what you are going to eat for the rest of the day and what your healthcare professional recommends as the best foods for your individual needs.