Breakfast food
Healthier choices
Nutritional value
Handy tips
Bread and bread rolls
Wholegrain, wholemeal multigrain, added fibre, soy
and linseed, high-fibre white, focaccia, Lebanese, pita, pocket, mountain and fruit or raisin loaf, bagels, baps, wholemeal crumpets, hot cross buns
Contains dietary fibre, carbohydrate, minerals and B vitamins
Wholegrain or wholemeal breads are more nutritious because they contain all of the natural parts of the cereal grain, including the bran and germ
Cereal
High-fibre, wholegrain, wholemeal flake or puffed cereals, porridge (rolled oats), wholewheat breakfast biscuits, untoasted muesli
Contains dietary fibre, carbohydrate, minerals and B vitamins
Avoid toasted muesli because it is usually higher in energy
Margarine
Margarine spreads made from canola, sunflower or olive oil,
or dairy blends that have earned the Heart Foundation Tick
Source of vitamins A, D and E, and essential fatty acids
Use margarine or margarine spreads instead of butter
Muffins
English-style, wholegrain or spicy fruit
Contains dietary fibre, carbohydrate, minerals and B vitamins
Commercial cake-style muffins may be higher in energy and contain little dietary fibre
Savoury crispbreads
Wholemeal varieties of crispbreads, crackerbread, rice crackers and rice cakes
Contains dietary fibre, carbohydrate, minerals and B vitamins
Choose no added salt and wholegrain varieties
Pikelets and scones
Wholemeal, savoury or fruit pikelets and fruit scones
Contains carbohydrate and dietary fibre
Try making your own using wholemeal flour
Fruit
Any fresh fruit is a great choice. Canned or tubs of fruit in natural or unsweetened juice is also
a good option. Dried fruit and 100% fruit juice (with no added sugar and served in small glasses) is another alternative
Contains water, dietary fibre, carbohydrate, vitamins and minerals
Dried fruit contains dietary fibre, but be careful how much you eat because it can also be high in natural sugars that contribute to energy intake
Drinks
Tap water, plain mineral water, diet soft drinks, tea (black or green) and coffee (filtered, instant or café style)
Water is essential for life and needed for sustained performance
Milk
Reduced, low or no fat milk or added calcium soy beverages
Reduced, low or no fat milk is lower in saturated fat and often contains more calcium than full fat milk
Yoghurt
Reduced, low or no fat yoghurt (plain or fruit flavoured)
Contains protein, riboflavin and calcium
Reduced, low or no fat yoghurt often contains more calcium than full fat yoghurt