We’ve all heard that breakfast is the most important meal of the day, and it’s a cliché for a reason: eating after a nightlong fast tops up the energy you need to get through a busy day. Studies have shown that breakfast eaters have better concentration and less fatigue, are more likely to be at a healthy weight and consume more nutrients, including fibre, calcium and iron.
Sometimes it can be difficult to get yourself up and out the door on time in the morning, let alone worrying about whipping up a breakfast.
Here are five breakfast ideas that are easy and quick to make:
- Quick cooking oatmeal with raisins, walnuts and milk or soy milk (can be cooked in the microwave)
- Whole wheat English muffin with an egg and cheese or avocado, orange juice
- Whole grain bagel with peanut or almond butter and a banana
- Greek yogurt, frozen berries and granola or other whole grain cereal
- Breakfast smoothie (blend equal parts frozen or fresh fruit, yogurt, and milk with a spoon or two of ground flaxseed)
Don’t fall for the early morning sugar trap: eating sweet cereals or pastries instead of whole grains, fruit, vegetables, and protein not only means fewer nutrients but also robs you of energy.
Even if you can’t eat at the same time every day, be sure to have breakfast, lunch, and dinner. If there will be more than four hours between your meals, plan for a snack. Eating regularly prevents you from becoming ravenously hungry and filling up on less healthy treats or overeating at your next meal. Carry backpack snacks (like fresh fruit, cut-up veggies, trail mix, nuts, or yogurt cups) for eating on the go.
For more healthy eating information, see our Nutrition Services page for more articles and FAQs answered by our Registered Dietitian.