Download 5. Healthy food for school breakfast programs

Healthy food for school
breakfast programs
5.
Breakfast programs have a unique opportunity to provide nutritious, safe and culturally
appropriate breakfast foods to children and adolescents that can help to meet their increased
energy and nutrient requirements for growth and development and to help them to
concentrate and learn well at school.
Creating a healthy, nutritious and balanced breakfast
A healthy breakfast for children and adolescents includes a variety of foods from the five food
groups, shown in the circle in the picture below of the Australian Guide to Healthy Eating
(AGHE), at every meal, every day. The AGHE is based on the Australian Dietary Guidelines for
Children and Adolescents, which outlines recommendations for healthy eating.
Making healthy food choices: The five food groups
Bread and cereals group
Bread, cereals, rice, pasta, noodles
Choose multigrain, wholemeal and high fibre breads, wholegrain breakfast cereals low in
added sugar (e.g. Weet-Bix) and/or other wholegrains and cereals such as rice and oats, as
these provide the best source of complex carbohydrates, dietary fibre and a range of vitamins
and minerals, including folate and iron.
Vegetables and legumes group
Vegetables and legumes, such as baked beans, are a good source of vitamins, minerals,
dietary fibre and energy. Breakfast programs are encouraged to incorporate vegetables or
salad wherever possible within breakfast meals.
5. Healthy
food for school
breakfast programs
Fruit group
Fresh or canned fruit in natural juice is an excellent source of vitamins, including vitamin C,
energy and dietary fibre.
Juice belongs to this group, but is much lower in dietary fibre than fresh fruit, and fresh (or
canned) fruit should be provided in preference. Small serving sizes of juice should be
monitored (less than 250ml), as one serving of fruit is equivalent to half a cup of fruit juice!
Milk group
Milk, yoghurt and cheese are a good source of calcium and protein. This group is particularly
important for children as research has shown children and adolescents tend to not be
consuming enough calcium to meet their daily requirements to support healthy bone growth.
For children under the age of two years of age, full-fat dairy products are recommended to
support growth and development. Best choices for children over the age of five years are
reduced or low fat milk, yoghurt and cheese.
Soy products – soy milk fortified with calcium and other soy products can be used.
Meat and alternatives group
Meat, chicken, fish, nuts, legumes and eggs are a good source of protein and vitamins and
minerals, including Vitamin B12 and iron (red meat), which are particularly important for
children to support their growth and development.
Choose low fat or lean meats, chicken and fish and prepare without extra fats and oils.
The extras group
This includes unhealthy foods (energy-dense nutrient poor foods) that tend to be high in added
fat, sugar and/or salt, such as soft drinks, confectionery, cakes, biscuits, potato crisps, hot
chips and other deep fried and pastry-based savoury and sweet foods. Dietary advice is to eat
these sometimes or in small amounts. Research shows that young people are consuming too
much of the foods and drinks from this group and not enough from the five food groups.
Drinks
Provide reduced- or low-fat milk and water (tap) for students to drink with breakfast.
5. Healthy
food for school
breakfast programs
An example of foods and drinks to provide in a breakfast program
Healthy cereal options include Weet-Bix, Vita Brits, untoasted muesli, porridge or oats. Top
with fresh or tinned fruit and/or reduced fat fruit yoghurt. See how many food groups you can
get into one bowl!
Other healthy options for breakfast include:
• Yogurt and fruit, or a fruit smoothie with low fat milk and yoghurt
• Poached or boiled eggs with wholegrain toast and reduced fat milk or a small glass of fruit
juice
• Fruit salad topped with flavoured reduced fat yoghurt
• Pancakes topped with fruit and yoghurt
• Wholegrain or wholemeal toast is a healthy option and can be topped with:
Poached, boiled or scrambled eggs
Peanut butter (check school policy), ricotta cheese, avocado, fruit spread or
vegemite
Reduced salt baked beans
Reduced fat cheese and vegetables such as tomato, mushroom, avocado and
spinach
Lean ham or sliced chicken
• For variety wholegrain toast can be replaced by wholegrain crumpets, fruit bread, breakfast
muffins, rice cakes, pita bread or mountain bread.
Healthy eating in the school environment
Breakfast programs in schools are encouraged to refer to the information and guidelines
provided by the Right Bite Healthy Food Supply Strategy for SA Schools and Preschools and
the DECS Healthy Eating Guidelines for schools and preschools. Relevant websites are listed
below.
References
Australian Guide to Healthy Eating, 1998:
http://www.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-foodguide-index.htm
Dietary Guidelines for Children and Adolescents in Australia, 2003:
http://www.nhmrc.gov.au/_files_nhmrc/file/publications/synopses/n30_pamphlet.pdf
Right Bite Strategy and Healthy Eating Guidelines: www.decs.sa.gov.au/rightbite SA Health
(2009), SA Community Foodies Training Manual, Internal Document