GETTING THE BEST FROM BREAKFAST visit:www.breakfastpanel.org
GETTING THE BEST FROM BREAKFAST
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THE BREAKFAST PANEL WHO ARE WE? 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.
CONTENTS WHY IS BREAKFAST SO IMPORTANT? WHAT MAKES A GOOD BREAKFAST? PUTTING GOOD INTENTIONS INTO PRACTICE.
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GETTING THE BEST FROM BREAKFAST
WHY IS BREAKFAST SO IMPORTANT? 4
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 preschool children, school children and adolescents6 who eat breakfast cereals. Despite these
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 control Breakfast 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 learning Research 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 adults
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Adults 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 benefits Eating 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.
WHAT MAKES A 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 foods Breakfast 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.
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a bowl of cereal can give you up Despite some press reports to the to one third of contrary, breakfast cereals can your daily calcium be an easy, convenient, nutritious requirement. option for everyone of all ages. Use low-fat All breakfast cereals, including milks such as pre-sweetened varieties, are a skimmed, semireasonable option. In fact, we skimmed or 1% fat know from the National Diet and Nutrition Survey (NDNS) that on your cereal. If breakfast cereals contribute less cereal is not eaten than 5% sugar and salt to an for breakfast, a average day’s diet and are packed glass of milk can full of vitamins, minerals and fibre. be consumed on its own or as a milkshake or Fruit and smoothie. A pot vegetables of low-fat yoghurt or low-fat cheese on Fruit and vegetables are good sources of toast is another option. Natural yoghurt is vitamins and fibre. Breakfast is a perfect delicious with some fruit and a handful of time to include at muesli added to it. least one of the If you prefer to use milk recommended five and other products from portions a day of non-cows’ milk sources, fruit and vegetables. it is important to choose A glass of pure products fortified with fruit juice counts calcium as these make an as one for a start. important contribution to You could also think calcium intake. about adding fresh, tinned or dried fruit Meat, fish, eggs to your cereal or and other non-dairy maybe having an sources of protein apple, half a grapefruit or a fruit salad These foods are not essential at breakfast on the side. A banana, mashed on toast, but can add variety. They tend to be good often goes down well with younger sources of protein, iron and vitamins. children. However, it is important to try to avoid frying these items or using any other Dairy foods high fat cooking methods. Any visible Milk and dairy foods provide protein, fat or skin from meat or fish should calcium and B vitamins. Calcium is be removed before eating to reduce essential for the maintenance of the saturated fat intake. Such items need health and strength of the bones for not be encouraged on a daily basis for people of all ages. A serving of milk on breakfast.
newsflash!
Fluid Maintaining 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.
Fibre Most 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 grains It’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.
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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.
ADULTS First 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.
BREAKFAST OPTIONS FOR ADULTS Muesli and orange juice excellent Large bowl of source of unsweetened calcium muesli (80g) with 200ml semi-skimmed milk and a glass of pure orange juice. Energy: 442 kcal; 22% of GDA Protein: 16g; 36% of GDA, Fat: 10g; 14% of GDA Saturated fat: 3g; 15% of GDA Carbohydrate: 77g 33 % of GDA Sugars: 28g; 31% of GDA Fibre: 7g; 39% of GDA Salt: 0.3g; 5% of GDA
Two wholegrain wheat pillows topped with low fat yoghurt and peach slices low in 2 wholegrain salt wheat pillows, 150g low fat plain yoghurt, 6 peach slices (canned in juice), 160ml apple juice Energy: 372 kcal; 19% of GDA Protein: 14g; 31% of GDA, Fat: 6g; 9% GDA Saturated fat: 3g; 15% of GDA Carbohydrate: 71g; 31% of GDA Sugars: 39g; 42% of GDA Fibre: 5g; 28% of GDA Salt: 0.4g; 7% of GDA
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BREAKFAST OPTIONS FOR ADULTS
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Bagel and peanut butter with fresh fruit and drinking yoghurt on the side
Scrambled egg on wholemeal toast, half a grapefruit, cup of tea
Toasted bagel one of spread with peanut your 5-a-day butter. A slice of melon chopped and mixed with a handful of chopped strawberries. Small carton of drinking yogurt.
two 1 large egg servings scrambled of with splash of wholegrain 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.
Energy: 580 kcal; 29% of GDA Protein: 20g; 44% of GDA, Fat: 22g; 31%GDA Saturated fat: 4g; 20% of GDA Carbohydrate: 76g; 33 % of GDA Sugars: 30g; 33% of GDA Fibre: 7g; 39% of GDA Salt: 1.6g; 27% of GDA
Bacon and tomato muffin, skinny latte
high in fibre
1 toasted wholemeal 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. Energy: 467 kcal; 23% of GDA Protein: 25g; 56% of GDA, Fat: 17g; 24%GDA Saturated fat: 6g; 30% of GDA Carbohydrate: 60g; 26 % of GDA Sugars: 18g; 20% of GDA Fibre: 7g; 39% of GDA Salt: 2g; 33% of GDA
Energy: 498 kcal; 25% of GDA Protein: 22g; 49% of GDA, Fat: 21g; 30%GDA Saturated fat: 5g; 25% of GDA Carbohydrate: 58g 25% of GDA Sugars: 12g; 13% of GDA Fibre: 7g; 39% of GDA Salt: 1.5g; 25% of GDA
TEENAGERS 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.
BREAKFAST OPTIONS FOR TEENAGERS Instant porridge made with semi-skimmed milk and a glass of orange juice
Toasted cinnamon and raisin bagel with cream cheese and bottle of water
27g of instant porridge with 180 ml semiskimmed milk. A glass of orange juice.
A cinnamon and raisin bagel with cream cheese and a bottle of water.
low in salt
Energy: 241 kcal; 11% of GDA Protein: 9.7g; 22% of GDA, Fat: 5.4g; 6.8% of GDA Saturated fat: 2.2g; 8.8% of GDA Carbohydrate: 38.8g; 15% of GDA Sugars: 22.9g; 22% of GDA Fibre: 2.7g; 15% of GDA Salt: 0.5g; 8% of GDA
tasty and convenient
Energy: 391 kcal; 19% of GDA Protein: 9.6 g; 21% of GDA, Fat: 15.8g; 20% of GDA Saturated fat: 8.9g; 36% of GDA Carbohydrate: 56.1g; 21% of GDA Sugars: 12.5g; 12% of GDA Fibre: 2.2g; 12% of GDA Salt: 1.4g; 23% of GDA
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BREAKFAST OPTIONS FOR TEENAGERS Wholemeal toast and a banana and strawberry smoothie 2 slices of good wholemeal toast source of with low fat spread fibre and a smoothie made with 20g banana, 25 strawberries, 43g low fat yogurt, 150ml semi-skimmed milk.
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Energy: 339 kcal; 16% of GDA Protein: 14.9g; 33% of GDA Fat: 10.6g; 13% GDA Saturated fat: 3.9g; 16% of GDA Carbohydrate: 49.5g; 19% of GDA Sugars: 20.3g; 19% of GDA Fibre: 4.2g; 23% of GDA Salt: 1.3g; 22% of GDA
Oatcake with nut butter and an apple with a bottle of water
Two oatcakes with peanut butter, 1 medium apple and a bottle of water.
one serving of wholegrain
Energy: 300 kcal; 14% of GDA Protein: 8.4g; 19% of GDA Fat: 16.5g; 21% of GDA Saturated fat: 4.4g; 18% of GDA Carbohydrate: 31.3g; 21% of GDA Sugars: 14.2g; 14% of GDA Fibre: 3.1g; 17% of GDA Salt: 1.0g; 17% of GDA
French toast with strawberries and a glass of semi-skimmed milk one
Two medium slices of your of white bread, 1 5-a-day 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. Energy: 471 kcal; 22% of GDA Protein: 18 g; 44% of GDA, Fat: 15.4g; 19% of GDA Saturated fat: 5.1g; 20% of GDA Carbohydrate: 64.8g; 24% of GDA Sugars: 31.1g; 30% of GDA Fibre: 2.1g; 12% of GDA Salt: 1.4g; 23% of GDA
CHILDREN 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 ÂŁ646 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.
BREAKFAST OPTIONS FOR CHILDREN Wholegrain cereal with milk, slice of malt loaf and glass of pineapple juice
Boiled egg and soldiers, glass of milk
Bowl of fortified good wholegrain cereal source of with semi-skimmed fibre milk. Slice of malt loaf with a smear of olive oil based spread. Glass of diluted pineapple juice.
Boiled egg with good 2 thick slices of source of wholemeal bread calcium spread thinly with an olive oil based spread and cut into soldiers. A glass of semi-skimmed milk.
Energy: 410 kcal; 26% of GDA Protein: 11g; 55% of GDA Fat: 8g; 13% GDA Saturated fat: 3g; 15% of GDA Carbohydrate: 78g; 40% of GDA Sugars: 26g; 35% of GDA Fibre: 5g; 31% of GDA Salt: 1g; 33% of GDA
Energy: 426 kcal; 27% of GDA Protein: 22g; 110% of GDA Fat: 17g; 28% GDA Saturated fat: 5g; 25% of GDA Carbohydrate: 50g; 26% of GDA Sugars: 12g; 16% of GDA Fibre: 5g; 31% of GDA Salt: 1g; 33% of GDA
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GETTING THE BEST FROM BREAKFAST
BREAKFAST OPTIONS FOR CHILDREN
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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
1 toasted teacake one spread thinly with of your olive oil based 5-a-day 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 low semi-skimmed in fat milk and a handful of blueberries. Half a toasted multigrain bagel with medium fat soft cheese. A glass of low sugar cranberry juice.
Energy: 389 kcal; 25% of GDA Protein: 12g; 60% of GDA Fat: 19g; 32% GDA Saturated fat: 7g; 35% of GDA Carbohydrate: 45g; 23% of GDA Sugars: 22g; 29% of GDA Fibre: 3g; 19% of GDA Salt: 0.5g; 17% of GDA
Toasted peanut butter crumpets, smoothie and a slice of melon 1-2 of your 2 toasted crumpets 5-a-day spread with peanut butter. Banana and strawberry smoothie. A slice of melon.
Energy: 426 kcal; 27% of GDA Protein: 12g; 60% of GDA Fat: 12g; 20% GDA Saturated fat: 2g; 10% of GDA Carbohydrate: 71g; 36% of GDA Sugars: 29g; 39% of GDA Fibre: 4g; 25% of GDA Salt: 1.1g; 37% of GDA
Source of calcium One of five a day Energy: 325 kcal; 21% of GDA Protein: 14g; 70% of GDA Fat: 7g; 12% GDA Saturated fat: 4g; 20% of GDA Carbohydrate: 52g; 27% of GDA Sugars: 18g; 24% of GDA Fibre: 5g; 31% of GDA Salt: 1g; 33% of GDA
THE LAST WORD... Breakfast 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.
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References: 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..
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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
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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