These foods are also good sources of many other nutrients as well as fibre.

Unhealthy nutrients breakfast can offer us - items we should be aware of.

Fat

Fats in the breakfast meal can be obvious, as in the visible fat in bacon; or hidden, as in a croissant. You should and can control the amount of fat you eat at breakfast.

High fat (especially saturated fat) and high cholesterol diets may lead to high blood cholesterol levels, which present a risk for the development of heart disease. A high-fat diet is also high in calories because fats supply over twice as many calories per gram as either carbohydrates or proteins. It is easy to cut down on fat in your breakfast meal. Here's how:

  • Use skim or low-fat milk products

  • Use eggs and breakfast meats in moderation, and use non-stick frying pans to cook them instead of fat.

  • Limit the intake of fats and oils, especially those high in saturated fat such as butter, cream, coffee whiteners made with palm or coconut oils (read the labels - ask for milk instead), and foods containing shortening.

  • Moderate the intake of fried breakfast foods, for example fried eggs and bacon.
  • Limit the use of foods that contain fat, such as doughnuts and croissants.

  • Select boiled or poached items instead of fried ones.

    • Maintaining desirable weight is a constant battle for many people. Being aware of fat sources and fat contents, steering clear of high-fat foods, and consuming them less frequently or in smaller amounts will aid in weight control.

    Sodium

    It is recommended that we all cut down on our sodium intake, as it has been linked to hypertension (high blood pressure). Increasing evidence links hypertension to low levels of calcium and to other nutrients as well. Obesity is also a major factor in hypertension.

    Avoiding too much sodium when eating breakfast can be a challenge. Here are some guidelines:

  • Avoid items that contain a lot of salt

  • Avoid processed meats such as ham, bacon and sausages, as they are loaded with salt.

  • Remember, cheese can also contain a lot of salt.

  • Watch out for biscuits, instant hot cereals, sauces and gravies - read labels.

    • Remember, breakfast condiments such as syrups, margarine, butter, or jelly add taste appeal, but their nutritive contribution is primarily in the form of calories. What you eat the rest of the day is also important - in other words, consider your daily nutrient intake as a whole. If your breakfast was not nutritionally adequate, make particularly wise food selections the rest of the day.