For many households, breakfast is sweet tea with bread or mandazi. It is quick but leaves you hungry by mid morning. With a few changes, breakfast can give you lasting energy without costing more.
Healthy breakfast ideas
- Millet or sorghum porridge with a little milk and groundnut paste instead of lots of sugar.
- Boiled eggs with avocado and a slice of whole grain bread.
- Sweet potatoes, cassava or yams with beans or groundnut sauce.
- Katogo with greens: matooke cooked with beans or offals plus dodo or nakati.
- Fruit plate: pawpaw, pineapple, bananas, passion fruit and mangoes in season.
- Plain yoghurt with fruit and roasted groundnuts.
- Vegetable omelette with tomatoes, onions and green pepper.
Smart swaps
- Reduce sugar in tea gradually
- Choose brown or whole grain bread
- Swap sodas and sweetened juices for water or fresh fruit
- Limit fried snacks like mandazi to occasional treats
Breakfast for children
Children learn better with a filling breakfast. Porridge with groundnut paste, eggs and fruit give protein and energy for school.
Breakfast on the go
Prepare boiled eggs and fruit the night before, or carry roasted groundnuts and a banana.
This article is for general information and does not replace advice from a qualified health worker.
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