Nutritional Values of Common Breakfast Foods

• Avocado on toast with coriander and an egg contains several nutrients.

Egg

• Eggs contain Vitamin D, which aids bone health and the immune system
• Eggs contain choline, which helps metabolism, liver function, and fetal brain development

Protein

• Every cell contains protein
• The basic structure of protein is a chain of amino acids
• Protein is needed in the diet to repair cells and create new ones
• Protein is important for growth and development in children, teens, and pregnant women

Sourdough bread

• Sourdough bread is an excellent source of antioxidants
• Antioxidants like the peptides found in sourdough can lower the risk for certain types of cancer, signs of aging, or chronic diseases like rheumatoid arthritis

Coriander

• Coriander contains vitamin C, which keeps skin, bones, blood vessels, and connective tissue healthy
• Vitamin C helps with wound healing, supporting the immune system, and helping the body absorb iron
• Coriander contains calcium, which helps build and maintain strong bones
• Coriander contains magnesium, which is involved in hundreds of biochemical reactions in the body
• Magnesium boosts exercise performance, combats depression, supports healthy blood sugar levels, and promotes heart health, also boasts anti-inflammatory benefits
• Coriander contains potassium, which helps nerves, muscles, and the heart to function well and helps move nutrients and waste around the body's cells
• Coriander contains iron, preventing anemia, strengthening the immune system, and promoting sleep quality and fetal health

Avocado

• Avocado contains vitamins C, E, K, and B6, helping to fight infection, wound healing, making bones strong, and regulating hormones
• Avocado contains riboflavin, which fight free radicals
• Riboflavin may reduce or help prevent some of the damage free radicals cause
• Avocado contains niacin, which maintains the health of the heart, blood vessels, and metabolism
• Avocado contains folate, which controls high levels of homocysteine in the blood
• Elevated homocysteine levels may increase the risk of diseases of the heart and blood vessels (cardiovascular disease)
• Avocado contains pantothenic acid, which helps the body utilize carbohydrates, proteins, and lipids
• Avocado contains magnesium
• Avocado contains potassium

Unsalted sugar free butter

• Unsalted sugar free better is source of Vitamin A, helping to fight infection, wound healing, making bones strong and regulating hormones
• Vitamin A or Retinol treats mild acne, reduce photodamage and signs of aging, improve skin's overall appearance
• Unsalted sugar free better contains vitamins D, K and E

The Australian Dietary Guidelines

• Guideline 1 To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet energy needs
• Guideline 2 enjoy a wide variety of nutritious foods from these five food groups every day; contains foods from 3/5 of the food groups
• Guideline 3 limit intake of foods containing saturated fat, added salt, added sugars and alcohol
• Guideline 4 encourage, support and promote breastfeeding
• Guideline 5 Care for your food; prepare and store it safely