Getting the best from breakfast

visit:www.breakfastpanel.org

GETTING THE BEST

FROMBREAKFAST

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GETTING THE BEST FROM BREAKFAST

The Breakfast Panel is an independent panel which can answer all your questions about the benefits of breakfast. The Panel brings together doctors, dietitians, nutritionists and researchers to promote the benefits of eating breakfast and help the nation start the day in the best possible way. The Panel provides independent and objective information about the important role of breakfast and the perils of skipping the most important meal of the day.

THE BREAKFAST PANEL WHO ARE WE?

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CONTENTSWHY IS BREAKFAST SO IMPORTANT?

WHAT MAKES A GOOD BREAKFAST?

PUTTING GOOD INTENTIONS INTO PRACTICE.

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pages10-16

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WHY IS BREAKFAST SO IMPORTANT?

Nutritionists and dietitians consider breakfast to be a key meal – if not the most important meal of the day. Breakfast is important because it provides energy for the day’s activities, as well as making an important contribution to nutrient intake. Breakfast can provide essential nutrients such as fibre, vitamins, magnesium, zinc and iron. Indeed data shows breakfast can contribute 9-36% of dietary vitamin and mineral intake1.

People who eat breakfast are more likely to have nutritionally balanced diets than those who skip this meal, are less likely to be overweight and have reduced risk of certain diseases. There is also evidence to suggest that eating a nutritious breakfast develops good eating habits that will last a lifetime2.

Evidence shows that missing breakfast may lead to snacking on less healthy foods later in the morning. Moreover, vitamins and minerals missed at breakfast may not be made up later in the day with the risk of reduction of daily intake of essential nutrients3. People who skip breakfast are less likely to meet their

requirements for vitamin A, D, B6, folic acid, riboflavin, calcium, zinc and folic acid4. In a study of U.S. schoolchildren, those who ate breakfast were found to have a higher intake of vitamins A and E, B vitamins and iron. Those skipping

breakfast (16% of children) were less likely to achieve even two thirds of their recommended daily intake for vitamins and minerals5. Studies have also found higher intakes of vitamins

and minerals in pre-school children, school children and adolescents6 who eat breakfast

cereals.Despite these


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nutritional risks, up to one third of the UK population regularly skip breakfast and among teenagers, this figure increases to 40%. Moreover, one in six children regularly skips breakfast7. Time can often be a factor, but making time for breakfast can easily become part of the daily routine and for those with families, breakfast is an excellent way to start the day together as a family as well as to ensure that both children and adults begin the school or working day with a healthy nutritious meal.

Breakfast and its effects on weight controlBreakfast is important for anyone trying to lose or maintain their weight. Some people skip breakfast because they think it will help them to lose weight, but studies consistently show that those who eat breakfast are less likely to be overweight or obese8,9,10,11 and those who eat breakfast tend to be leaner and more likely to maintain weight over time12.

Data from the US shows that children and adults who eat breakfast have healthier weights than those skip breakfast13. Those who skip breakfast on a regular basis are nearly five times more likely to be obese14. A recent summary of nine studies, involving both adults and children, found that people who eat breakfast cereals regularly tend to have a lower body mass index (BMI) and are less likely to be overweight than those who do not eat breakfast cereals frequently15. Having breakfast helps to stabilise blood sugar levels and this regulates appetite and energy. People who eat breakfast are less likely to be hungry and over-eat during the rest of the day16.

Breakfast and its effects on children and learningResearch has shown eating breakfast to be associated with better school performance and attendance among schoolchildren17, while skipping breakfast has been associated with poorer performance at school. An online study involving 1,300 school children found that children who ate breakfast had superior cognitive function; paid more attention and responded more quickly to tasks they were given. Research also shows that children are better at problem-solving after having breakfast. Eating breakfast helps children to perform better in school, in both mathematical and creative tasks18,19.

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Another study with 64 children aged six to 11 found that decline in performance throughout the morning can be significantly reduced by eating a low glycaemic index (GI) breakfast, such as porridge, muesli or bran-enriched cereal compared to a high GI breakfast, such as white toast20.Studies which looked at school breakfast programmes found that children who take part achieve better grades in maths, take less time off school and are late less frequently21.

Breakfast and physical and mental performance in adultsAdults too perform better after a healthy breakfast. Studies show that men and women who eat breakfast tend to work faster, make fewer mistakes in logic tests and have better memory recall than those who skipped breakfast. Several studies show that eating breakfast can help improve mental alertness and physical performance22.

Other health benefitsEating breakfast is associated with other health benefits. Some research

suggests that the likelihood of colds and flu is reduced among people who eat breakfast. Moreover breakfast consumers are less likely to describe themselves as stressed or depressed23.

Depending on what you eat for breakfast, it can also boost digestive and heart health. Wholegrain cereal consumption is associated with reduced total and cardiovascular mortality in men24. Wholegrain cereal may also have a prebiotic effect so contributing to healthy gastrointestinal flora25.

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WHAT MAKESA GOOD BREAKFAST?

What we choose to eat for breakfast is important, potentially affecting our mental and physical performance throughout the day, as well as our mood, weight and long-term health.

A good breakfast provides energy (calories) as well as a proportion of essential nutrients such as vitamins and minerals required for good health. Research shows that eating first thing in the morning helps to stabilise blood sugar levels, which control appetite and energy.

Breakfast is considered to be an entire meal in its own right rather than a between-meal snack. So, it’s generally accepted that around 20% of the energy intake should be consumed at breakfast time. This equates to approximately 400 calories for women and 500 calories for men. Having a combination of starchy food, fibre and protein with a range of

vitamins and minerals will provide a good nutritious breakfast.

Starchy foodsBreakfast should include starchy food as this provides us with energy, B vitamins, iron and fibre. Most of us should be eating more starchy foods with such foods making up about one third of the food we eat. The Food Standards Agency recommends including one starchy food at each meal.26

Breakfast cereals, porridge, bread, rolls, English muffins, scones, malt loaf, fruit bread, currant buns and bagels are all good sources of energy and are low in fat so these foods contribute to a healthy

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start to the day. A bowl of breakfast cereal with milk also provides at least 25% of daily requirements for many essential vitamins and 17% for iron. The milk also provides calcium and riboflavin. Breakfast cereals account for 41% total milk consumption in adults and 42% in kids in the UK27,28.

Fruit and vegetablesFruit and vegetables are good sources of vitamins and fibre. Breakfast is a perfect time to include at least one of the recommended five portions a day of fruit and vegetables. A glass of pure fruit juice counts as one for a start. You could also think about adding fresh, tinned or dried fruit to your cereal or maybe having an apple, half a grapefruit or a fruit salad on the side. A banana, mashed on toast, often goes down well with younger children.

Dairy foodsMilk and dairy foods provide protein, calcium and B vitamins. Calcium is essential for the maintenance of the health and strength of the bones for people of all ages. A serving of milk on

a bowl of cereal can give you up to one third of your daily calcium requirement.

Use low-fat milks such as skimmed, semi-skimmed or 1% fat on your cereal. If cereal is not eaten for breakfast, a glass of milk can be consumed on its own or as a milkshake or smoothie. A pot

of low-fat yoghurt or low-fat cheese on toast is another option. Natural yoghurt is delicious with some fruit and a handful of

muesli added to it. If you prefer to use milk

and other products from non-cows’ milk sources, it is important to choose products fortified with calcium as these make an important contribution to calcium intake.

Meat, fish, eggs and other non-dairy sources of protein

These foods are not essential at breakfast but can add variety. They tend to be good sources of protein, iron and vitamins. However, it is important to try to avoid frying these items or using any other high fat cooking methods. Any visible fat or skin from meat or fish should be removed before eating to reduce saturated fat intake. Such items need not be encouraged on a daily basis for breakfast.

newsflash!Despite some press reports to the

contrary, breakfast cereals can be an easy, convenient, nutritious option for everyone of all ages. All breakfast cereals, including pre-sweetened varieties, are a reasonable option. In fact, we know from the National Diet

and Nutrition Survey (NDNS) that breakfast cereals contribute less

than 5% sugar and salt to an average day’s diet and are packed full of vitamins, minerals and fibre.

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FluidMaintaining adequate hydration is important, and breakfast can make a key contribution to daily fluid intake. Fruit juice, for

example, provides fluid, with the added benefit of contributing one serving to your five-a-day as well as being a tasty and pleasant way to start the day. However, it’s important to remember that however much fruit juice you drink, it only counts as a maximum of one fruit and vegetable portion a day. Milk added to cereals also contributes to fluid intake as well as essential nutrients such as protein, calcium and riboflavin.

Water can also be drunk with breakfast. A smoothie is another option. Simply put your favourite fruits into a food processor and blend into a puree. Add milk, water or yoghurt. This breakfast choice is quick, tasty and nutritious.

FibreMost of us don’t eat enough fibre. Foods rich in fibre are a very healthy choice and should be included in the diet. In relation to breakfast, breakfast cereals, oats, wholegrain bread and fruit and vegetables are all rich in fibre. Many breakfast cereals are a good source of fibre, particularly those that contain wholegrains, oats, nuts or dried fruit.

There are two types of fibre: insoluble and soluble. Insoluble fibre is not digested

so it passes through the gut helping other food and waste products move through the gut more easily. Examples of foods containing this type of fibre which can be eaten at breakfast include wholegrain breakfast cereals, wholegrain bread and fruits and vegetables. Soluble fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Particularly good sources of soluble fibre include oats, and several breakfast cereals contain oats, including mueslis and various porridges.

In summary, average intakes of fibre in both children and adults are below recommendations and breakfast cereals as well as wholegrain bread and fruits and vegetables can make an important contribution to fibre intake at breakfast.

Whole grainsIt’s important to base meals as much as possible on starchy foods. The Food Standards Agency (FSA) recommends that wholegrain varieties of starchy

foods should be chosen whenever possible. This is because wholegrain foods contain more fibre and other nutrients, including vitamins and minerals. Moreover, wholegrain foods are digested more slowly so they can help make you feel full for longer. Consumption of wholegrain foods has

also been linked to reduced disease risk, particularly relating to cardiovascular disease29.

Wholegrain foods that make a useful choice at breakfast include wholegrain breakfast cereals and wholemeal and wholegrain breads.

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PUTTING GOOD INTENTIONS INTO PRACTICE

There is no doubt about the benefits of eating breakfast every day, but with the pressure to fit so much into busy lives, breakfast can get missed. But breakfast need not take much time out of the day.

Not only is a good breakfast nutritious, but also it has a key social function particularly in families where children eating with their parents can talk about the day ahead as well as enjoy the nutritional benefits of a healthy breakfast. So, if you or your family are breakfast skippers, the message is to set yourself the challenge of making breakfast a daily routine. Finding nutritious, tasty and convenient choices to suit the whole family can be a challenge, which is why The Breakfast Panel has created this e-magazine to help give you.

1111BREAKFAST OPTIONS FOR ADULTS

Energy: 442 kcal; 22% of GDAProtein: 16g; 36% of GDA,Fat: 10g; 14% of GDASaturated fat: 3g; 15% of GDACarbohydrate: 77g 33 % of GDASugars: 28g; 31% of GDAFibre: 7g; 39% of GDASalt: 0.3g; 5% of GDA

Large bowl of unsweetened muesli (80g) with 200ml semi-skimmed milk and a glass of pure orange juice.

excellent source of calcium

Muesli and orange juice

Energy: 372 kcal; 19% of GDAProtein: 14g; 31% of GDA,Fat: 6g; 9% GDASaturated fat: 3g; 15% of GDACarbohydrate: 71g; 31% of GDASugars: 39g; 42% of GDAFibre: 5g; 28% of GDASalt: 0.4g; 7% of GDA

2 wholegrain wheat pillows, 150g low fat plain yoghurt, 6 peach slices (canned in juice), 160ml apple juice

low in salt

Two wholegrain wheat pillows topped with low fat yoghurt and peach slices

ADULTSFirst thing in the morning is often a very busy time, particularly for people off to work and/or getting children ready for school. The temptation to skip breakfast may be strong, but it need not take up much time in that packets of cereal and spoons can be put out the night before

with milk ready in the fridge. So, make breakfast a priority as it can help in healthy weight maintenance, contribute significantly to essential nutrient intake, maintain good performance at work and can contribute to reduced risk of certain diseases.

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BREAKFAST OPTIONS FOR ADULTS

Energy: 580 kcal; 29% of GDAProtein: 20g; 44% of GDA,Fat: 22g; 31%GDASaturated fat: 4g; 20% of GDACarbohydrate: 76g; 33 % of GDASugars: 30g; 33% of GDAFibre: 7g; 39% of GDASalt: 1.6g; 27% of GDA

Energy: 467 kcal; 23% of GDAProtein: 25g; 56% of GDA,Fat: 17g; 24%GDASaturated fat: 6g; 30% of GDACarbohydrate: 60g; 26 % of GDASugars: 18g; 20% of GDA Fibre: 7g; 39% of GDASalt: 2g; 33% of GDA

Toasted bagel spread with peanut butter. A slice of melon chopped and mixed with a handful of chopped strawberries. Small carton of drinking yogurt.

1 toasted whole-meal English muffin, spread with a smear of olive oil based spread. 1 grilled lean rasher of reduced salt bacon (rind removed). 3 thick slices of tomato. Large skinny latte.

one of your

5-a-day

Bagel and peanut butter with fresh fruit and drinking yoghurt on the side

Bacon and tomato muffin, skinny latte

Energy: 498 kcal; 25% of GDAProtein: 22g; 49% of GDA,Fat: 21g; 30%GDASaturated fat: 5g; 25% of GDACarbohydrate: 58g 25% of GDASugars: 12g; 13% of GDAFibre: 7g; 39% of GDASalt: 1.5g; 25% of GDA

1 large egg scrambled with splash of semi-skimmed milk and a small knob of olive oil based spread. 2 thick slices of wholemeal toast spread with a smear of olive oil based spread. Half a grapefruit. A cup of tea with semi-skimmed milk.

two servings

of wholegrain

Scrambled egg on wholemeal toast, half a grapefruit, cup of tea

high in

fibre

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Requirements for essential nutrients increase during the teenage years. Bones are developing, increasing the requirement for calcium and, in girls, menstruation increases the requirement for iron. The teenage growth spurt increases the need for energy, yet teenagers may have poor diets through peer group pressure, consumption of ‘fast food’, concerns about weight gain, eating on the run and so on. This makes

breakfast very important for teenagers and like everyone else they should make it a priority. Teenagers will also be glad to learn that eating breakfast can help to maintain a healthy weight and reduce the risk of getting overweight. Making time for breakfast does not mean having to miss precious time in bed as a bowl of cereal or a couple of slices of wholegrain toast needs little preparation and can be served and eaten quickly.

TEENAGERS

BREAKFAST OPTIONS FOR TEENAGERS

Energy: 241 kcal; 11% of GDAProtein: 9.7g; 22% of GDA,Fat: 5.4g; 6.8% of GDASaturated fat: 2.2g; 8.8% of GDACarbohydrate: 38.8g; 15% of GDASugars: 22.9g; 22% of GDAFibre: 2.7g; 15% of GDASalt: 0.5g; 8% of GDA

27g of instant porridge with 180 ml semi-skimmed milk. A glass of orange juice.

low in salt

Instant porridge made with semi-skimmed milk and a glass of orange juice

Energy: 391 kcal; 19% of GDAProtein: 9.6 g; 21% of GDA,Fat: 15.8g; 20% of GDASaturated fat: 8.9g; 36% of GDACarbohydrate: 56.1g; 21% of GDASugars: 12.5g; 12% of GDAFibre: 2.2g; 12% of GDASalt: 1.4g; 23% of GDA

A cinnamon and raisin bagel with cream cheese and a bottle of water.

tasty and

convenient

Toasted cinnamon and raisin bagel with cream cheese and bottle of water

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Energy: 471 kcal; 22% of GDAProtein: 18 g; 44% of GDA,Fat: 15.4g; 19% of GDASaturated fat: 5.1g; 20% of GDACarbohydrate: 64.8g; 24% of GDASugars: 31.1g; 30% of GDAFibre: 2.1g; 12% of GDASalt: 1.4g; 23% of GDA

Two medium slices of white bread, 1 egg, 2 tablespoons of semi-skimmed milk. Fry in vegetable oil and serve with 2 tsp honey, 8 strawberries and a glass of semi-skimmed milk.

one of your 5-a-day

French toast with strawberries and a glass of semi-skimmed milk

BREAKFAST OPTIONS FOR TEENAGERS

Energy: 300 kcal; 14% of GDAProtein: 8.4g; 19% of GDAFat: 16.5g; 21% of GDASaturated fat: 4.4g; 18% of GDACarbohydrate: 31.3g; 21% of GDASugars: 14.2g; 14% of GDAFibre: 3.1g; 17% of GDASalt: 1.0g; 17% of GDA

Energy: 339 kcal; 16% of GDAProtein: 14.9g; 33% of GDAFat: 10.6g; 13% GDASaturated fat: 3.9g; 16% of GDACarbohydrate: 49.5g; 19% of GDASugars: 20.3g; 19% of GDAFibre: 4.2g; 23% of GDASalt: 1.3g; 22% of GDA

Two oatcakes with peanut butter, 1 medium apple and a bottle of water.

2 slices of wholemeal toast with low fat spread and a smoothie made with 20g banana, 25 strawberries, 43g low fat yogurt, 150ml semi-skimmed milk.

one serving of

wholegrain

good source of

fibre

Oatcake with nut butter and an apple with a bottle of water

Wholemeal toast and a banana and strawberry smoothie

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Breakfast is important for children as it provides energy to start their day as well as making an important contribution to nutrient intake. Children in particular have difficulty in obtaining sufficient energy and nutrients throughout the day if they miss out on breakfast. Eating breakfast is also associated with better school performance and attendance

among children. Children can be fussy eaters so it is important to find a range of breakfasts that they enjoy. Research has shown that children are spending £646 million each year on sweetshop treats on the way to school30, so eating breakfast at home can be kinder to the nutrition of your child as well as to your bank balance.

CHILDREN

BREAKFAST OPTIONS FOR CHILDREN

Energy: 410 kcal; 26% of GDAProtein: 11g; 55% of GDAFat: 8g; 13% GDASaturated fat: 3g; 15% of GDACarbohydrate: 78g; 40% of GDASugars: 26g; 35% of GDAFibre: 5g; 31% of GDASalt: 1g; 33% of GDA


Bowl of fortified wholegrain cereal with semi-skimmed milk. Slice of malt loaf with a smear of olive oil based spread. Glass of diluted pineapple juice.

Boiled egg with 2 thick slices of wholemeal bread spread thinly with an olive oil based spread and cut into soldiers. A glass of semi-skimmed milk.

good source of

fibre

good source of calcium

Wholegrain cereal with milk, slice of malt loaf and glass of pineapple juice

Boiled egg and soldiers, glass of milk

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Energy: 389 kcal; 25% of GDAProtein: 12g; 60% of GDAFat: 19g; 32% GDASaturated fat: 7g; 35% of GDACarbohydrate: 45g; 23% of GDASugars: 22g; 29% of GDAFibre: 3g; 19% of GDASalt: 0.5g; 17% of GDA


1 toasted teacake spread thinly with olive oil based spread. A handful or three tablespoons of raspberries and a drizzle of honey mixed with small pot of plain fromage frais. A glass of water.

1 wheat biscuit with semi-skimmed milk and a handful of blueberries. Half a toasted multigrain bagel with medium fat soft cheese. A glass of low sugar cranberry juice.

one of your 5-a-day

low in fat

Toasted teacake, fruit with fruit, fromage frais & a glass of water

1 wheat biscuit with fruit, half a bagel with cream cheese and a glass of cranberry juice

BREAKFAST OPTIONS FOR CHILDREN

Source of calciumOne of five a day

Energy: 426 kcal; 27% of GDAProtein: 12g; 60% of GDAFat: 12g; 20% GDASaturated fat: 2g; 10% of GDACarbohydrate: 71g; 36% of GDASugars: 29g; 39% of GDAFibre: 4g; 25% of GDASalt: 1.1g; 37% of GDA

2 toasted crumpets spread with peanut butter. Banana and strawberry smoothie. A slice of melon.

Toasted peanut butter crumpets, smoothie and a slice of melon

1-2 of your 5-a-day

1717Breakfast is an important meal - arguably the most important meal of the day. It helps to restore blood glucose levels after the overnight fast and provides energy and nutrient to start off the day. With as many as one third of us skipping breakfast, a key message is to eat breakfast. However, the choice of breakfast is also important.

THE LAST WORD...

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1. Ruxton C.H.S., O’Sullivan K.R., Kirk T.R. & Beltons N.R. 1996, The contribution of breakfast to the diets of a sample of 136 primary-schoolchildren in Edinburgh. ,British Journal of Nutrition, vol. 75, no.3 pp.419-431.

2.Kennedy E., Davies C. (1998). US Department of Agriculture School Breakfast Programme. Proceedings of the Napa Valley Symposium Cognition and School Learning 1995. Am. J. Clin. Nutr., 1998 ; 67:743S-5S

3.Van den Boom A, Serra-Majem L, Ribas L et al 2006. The contribution of ready-to-eat cereals to daily nutrient intake and breakfast quality in a Mediterranean setting. J Am Coll Nutr. Apr;25(2):135-43.

4.Crawley, H, 1993. The energy, nutrient and food intakes of teenagers aged 16-17 years in Britain. 1. Energy, macronutrients and non-starch polysaccharides. Br J Nutr. Jul;70(1):15-26..

5.Nicklas TA, Bao W, Webber LS et al, 1993. Breakfast cereal consumption affects adequacy of total daily diet in children. J Am Diet Ass 93, 886-891.

6.Gibson SA & O’Sullivan KR. 1995, Breakfast cereal consumption patterns and nutrient intakes of British schoolchildren. The Journal of the Royal Society for the Promotion of Health, 115 (6): 366‐370

7. Association of Cereal Food Manufacturers

8.De la Hunty A, Ashwell M. 2007. Are people who regularly eat breakfast cereals slimmer than those who don’t? A systematic review of the evidence. Nutrition Bulletin 32: 118-128

9.Sjoberg A, Hallberg L, Hoglund D & Hulthen L. 2003, Meal pattern, food choice, nutrient intake and lifestyle factors in The Goteborg Adolescence Study, European Journal of Clinical Nutrition, 57 (12) 1569‐1578

10.Siega‐Riz A, Popkin B & Carson T. 1998, Trends in breakfast consumption for children in the United States from 1965‐1991, American Journal of Clinical Nutrition, 67 (4): 748S‐756

11.Bertrais S, Luque MLP, Preziosi P, Fieux B, De Flot MT, Galan P & Hercberg S. 2000, Contribution of ready‐to‐eat cereals to nutrition intakes in French adults and relations with corpulence, Annals of Nutrition and Metabolism, 44 (5-6): 249‐255

12.Gibson SA & O’Sullivan KR. 1995, Breakfast cereal consumption patterns and nutrient intakes of British schoolchildren. The Journal of the Royal Society for the Promotion of Health, 115 (6): 366‐370

13.Wolfe WS, Campbell CC, Frongillo EA, Haas JD, & Melnik TA. (1994). Overweight schoolchildren in New York State: Prevalence and characteristics. Am J Pub Health, 84(5): 807-813. Haines PS, Guilkey DK, & Popkin B. Trends in breakfast consumption of US adults between 1965 and 1991. J Am Diet Assoc, 96(5): 464-470.

14.Ma Y, Bertone ER, Stanek EJ III, Reed GW, Hebert JR, Cohen NL, Merriam PA & Ockene IS. 2003, Association between eating patterns and obesity in a free‐living US adult population, American Journal of Epidemiology, 158 (1): 85‐92

References:

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15.De la De la Hunty A, Ashwell M. 2007. Are people who regularly eat breakfast cereals slimmer than those who don’t? A systematic review of the evidence. Nutrition Bulletin 32: 118-128.

16.Taylor Nelson, Sofres Out of Home Survey, UK. 2003; John Hopkins Bloomberg School of Public Health, American Journal of Epidemiology Advance Access, December 2007

17.Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc. 2005 May;105(5):743-60; quiz 761-2.

18.Wyon DP, Abrahamsson L, Järtelius M, Fletcher RJ. 1997, An experimental study of the effects of energy intake at breakfast on the test performance of 10-year-old children in school. International Journal of Food Sciences and Nutrition, 48 5-12.

19.Kleinman RE, Hall S, Green H, Korzec-Ramirez D, Patton K, Pagano ME, Murphy JM. 2002, Diet, breakfast, and academic performance in children. Annals of Nutrition and Metabolism, 46 (suppl 1): 24-30

20.Ingwersen J, Defeyter MA, Kennedy DO, Wesnes KA & Scholey AB. 2007, A low glycaemic index breakfast cereal preferentially prevents children’s cognitive performance from declining throughout the morning Appetite, 49 (1): 240‐244

21.Kleinman RE, Hall S, Green H, Korzec-Ramirez D, Patton K, Pagano ME, Murphy JM. 2002, Diet, breakfast, and academic performance in children. Annals of Nutrition and Metabolism, 46 (suppl 1): 24-30

22.Wyon D.P., Abrahamsson L., Jartelius M., Fletcher R. (1997) An experimental study of the effect of energy intake at breakfast on the test performance of 10-year old children in school. Int. J. Food Sc. Nutr., 1997 ; 48 : 5-1

23.Smith A.P. (2003) Breakfast, stress and catching colds. J Fam Healthcare; 2003; 13 (1):2

24.Liu S., Sesso HD, Manson JE, Willett WC & Buring J.E. 2003, Is intake of breakfast cereals related to total and cause‐specific mortality in men? American Journal of Clinical Nutrition, 77 (3): 594‐599

25.Costabile A, Klinder A, Fava F, Napolitano A, Fogliano V, Leonard C, Gibson GR & Tuohy KM 2008, Whole‐grain wheat breakfast cereal has a prebiotic effect on the human gut microbiota: a double‐blind, placebo‐controlled, crossover study, British Journal of Nutrition, 99: 110‐‐120.

26.Food Standards Agency (FSA). http://www.eatwell.gov.uk/healthydiet/nutritionessentials/starchfoods/fibre/

27.Nicklas et al. (1998) Eating Patterns, Dietary Quality and Obesity Journal of the American College of Nutrition, Vol. 20, No. 6, 599-608

28.TNS World panel - Feb 07

29.Seal CJ, et al (2006). Wholegrains uncovered. Nutrition Bulletin 31:129-137.

30.Fags and Pepperami: a look at kids’ bad breakfast habits in 21st century.

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Getting the best from breakfast