Balanced diet

Ever get stumped by the question 'but why is it good for me?' The list below will give you a quick introduction to the main food groups, examples from each group for breakfast time and top tips to make the best balance. The nutritional standards debate is still a hot potato. For full information on the latest government regulations on food in schools visit the School Food Trust website.

Bread and other cereals, Fruit and vegetables, Milk and dairy foods, Meat, fish and alternatives, Saturated fats and sugary foods

Bread and other cereals

These help to provide energy, B vitamins, fibre and some minerals like iron. Breakfast cereals, porridge, bread, pitta, rolls, muffins, oatcakes and bagels are all good examples.

Top tips

• Go for high fibre or fortified cereal choices.
• Choose brown or wholemeal bread.  Half and half bread is a good way to gently introduce brown bread to fans of white toast.
• Watch out for sugar content especially in cereals – just 4 grams of sugar is equal to one heaped teaspoon! 

Fruit and vegetables

These are a good source of vitamins – especially A and C. It’s more likely that you will be offering fruit but don’t forget that fresh tomatoes, salad leaves and cucumber make great topping for savoury bagels and roasted tomatoes or mushrooms are essential for a cooked brekkie! Fresh and tinned fruit (in fresh juice), fruit smoothies, and fresh fruit juices are all good choices.

Top tips

• Try and source your fruit and veg locally and buy organic whenever possible.
• Try and buy fruit and veg that’s in season as this often has the highest mineral and vitamin content.

Milk and dairy foods

These provide essential protein, calcium and B vitamins which are essential for muscle and bone development. Try milkshakes and yogurts, cottage cheese and fromage frais as well as milk for drinking and cereal.

Top tips

• Offer organic dairy products where possible and go for semi-skimmed options (less than 5% fat in yogurts).
• Find out if anyone has intolerances and offer goats milk, rice milk or soya alternatives. These are quite easy to get from supermarkets these days and have just as much goodness. 

Meat, fish and alternatives

These provide protein, iron and B vitamins. It is most likely these foods will be eaten at other times in the day so aren’t so essential at breakfast. However, eating protein with carbohydrates can help to keep a steady energy release. Scrambled, poached or boiled eggs, grilled bacon, baked beans and ham slices are all good choices. If you can tempt them salmon flakes, smoked fish or kippers are packed with Omega 3 and 6 oils – essential for good joints, brain function and stable moods.

Top tips

• Always grill or oven cook food instead of frying.
• Baked beans are a good source of protein for vegetarians.
• Ketchup has lots of sugar! Keep portions limited.

Saturated fats and sugary foods

These will give a quick energy boost but are low in vitamins and minerals and nutrients. They can also block how well your body absorbs other foods. High sugar and high fat foods will cause a quick rush of energy but leave you feeling empty, irritable and wanting another sugar ‘hit’ much faster than other foods. Try and keep sugar and fats to a minimum but don’t rule out all fats. Nuts, seeds and cold pressed oils all provide essential polyunsaturated fats – and taste great.

Top tips

• Avoid sugar coated cereals, biscuits and sweets. Schools are now subject to strict regulations on serving these foods.  
• Spread margarine or butter thinly.  
• Buy hot chocolate that is high in coco mass and low in sugar.