Breakfast for Growing Children with Vegemite

Vegemite is so proud to partner with The Wiggles, helping the next generation of Happy Little Vegemite’s get their Wiggle on.

 

Vegemite is developed from one of the world’s richest known sources of B-vitamins – brewer’s yeast. Just 5g (~¾ tsp) provides 50% of your daily vitamin B1 and folate (B9) needs, and 25% of your daily vitamin B2 and B3 needs. B-vitamins are essential for brain health, energy production and reducing fatigue, as part of a balanced diet. We know Vegemite is a favourite with children as a breakfast option, so we’ve put together a guide on how to put together a breakfast the kids will love and will love them back.

 

Some children are asking for breakfast before they’ve even gotten out of bed, while some will prefer to eat less during the morning, making up for it with larger quantities of food later in the day. Whichever type of child you have, breakfast is the perfect opportunity to start their day the right way, filling them up and giving them the energy to ace the day.

 

To make a balanced meal, we want a mix of carbohydrate, protein, fat, fibre and vitamins and minerals. Don’t panic if you’re thinking this sounds complicated, read on for a simple explanation of why each of these components is important is below, along with heaps of food recommendations after each component to help you bring it all together.

 

This formula applies to lunch and dinner too, the food sources and meal ideas provided are more typical breakfast meals though.

 

	Carbohydrate	Protein	Fat	Fibre	Vitamins & Minerals
Why	Our body’s preferred energy source – choose wholegrain options over more refined white versions to help ensure that energy is slow release. Whole grain options are also a valuable source of vitamins, minerals and fibre. If your child prefers white bread, choose high fibre options.	Essential building block of all cells in the body so vital for things like muscle growth and recover. Protein is the nutrient that is most effective at keeping us feeling full.	Crucial for energy and absorption of fat-soluble vitamins, making hormones and also great for providing flavour	So important for gut health, providing a food source for the microbiome. Helps prevent constipation (remember to drink enough water for this, too!), stabilises blood sugar levels and helps keep us feeling full	Keeps our body functioning properly – everything from energy production, strengthening our immune system, bone, muscle and tooth health, antioxidant function, to growth and metabolism.
Food sources	Oats, grainy or wholemeal bread, fruit (keep the peel on to help slow the energy release), legumes (beans, chickpeas, lentils)	Eggs, yoghurt, milk, cheese, nuts and seeds, tofu, poultry, meat and fish	Olive oil, avocado, full fat dairy products (milk, cheese, yoghurt), eggs, nuts and seeds, oily fish	Fruit (skin left on), vegetables, whole grains (oats, grainy bread), nuts and seeds, legumes (beans, chickpeas, lentils)	Vegemite, fruit & vegetables, dairy products, wholegrains, legumes, eggs, meat, poultry and fish

 

Pulling it all together – meal ideas

 

• — Toast with avocado and Vegemite with a glass of milk or tub of yoghurt
• — Eggs (boiled, fried, poached, scrambled) with Vegemite toast
• — Vegemite breakfast pizza
• — Fruit smoothie (milk, yoghurt, fruit, drizzle honey optional) with Vegemite toast
• — Toasted sandwich with baked beans, cheese and Vegemite
• — Vegemite savoury muffins

 

Did you know? Vegemite is over 100 years old and has been made in Australia since 1923. It’s Aussie owned, made and loved, so it’s a choice you can feel great about.