Don’t forget the most important meal of the day!
Studies have shown students who skip breakfast have more fatigue, poorer concentration and miss out on key nutrients. While it’s tempting to hit that snooze button and get a few extra minutes of sleep, giving yourself time to eat is worth it. Don’t fall for the early morning sugar trap of eating sweet cereals or pastries. Your afternoon self will thank you for doing so!
Here are 5 great and quick healthy breakfast ideas:
- Peanut butter and banana covered wholegrain toast or bagel
- Greek yogurt, fruit and granola (add a touch of honey for some sweetness)
- Breakfast smoothie (frozen fruit, yogurt, milk or soy milk, ground flax seed)
- Cooked oatmeal with raisins, walnuts and milk (can be prepared in the microwave)
- Whole wheat English muffin with an egg and cheese or avocado
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Is snacking at night okay?
If you’re hungry or feeling a low energy slump, you may just need a healthy snack to help you stay energized. It’s also important to keep in mind it can be tempting to mindlessly munch on sugary, salty or high fat treats that contain few nutrients. Snacks like carrot sticks and hummus, or Greek yogurt and fruit would give you sustainable brain fuel.
What is a balanced meal?
The newly update Canada’s Food Guide suggests eating a variety of nutritious foods each day. Fill half your plate with vegetables and fruit, a quarter with whole grains and the other quarter with protein foods like beans, nuts, seeds, eggs, fish, poultry or lean meat. Make water your drink of choice more often. For more information, visit our blog post about the new food guide.
How often should I eat?
Eating regularly keeps your blood sugar stable and helps you remain energized throughout the day. Make sure you include breakfast, lunch, and dinner every day with 4 or 5 hours between meals. If you feel hungry or have a longer wait between meals, plan for a snack to help keep you energized.
Backpack snack stash ideas?
- Fresh fruit, cut-up veggies or dried fruit
- Homemade trail mix with unsalted nuts, dry cereal, dried fruit, and seeds
- Whole grain crackers
- Hummus or hard-boiled egg
Should I take supplements?
Nothing can replace the benefits of eating a variety of healthy foods. You may choose to take a multivitamin supplement, but don’t take large doses of any vitamins or minerals without first discussing this with a health professional. Vitamin D is difficult to get from foods alone; milk or fortified soy beverage are good sources.
It’s important to remember that healthy eating habits needs consistency to make them a strong lifestyle habit. Good nutritious food is key to having a healthy mind and body.