Start Your Day the Right Way
Start Your Day the Right Way
by Margaret Young, RD, MSc
Sobeys Registered Dietitian
Breakfast is the most important meal of the day.
You’ve all heard the sayings: Breakfast is the most important meal of the day. Eat breakfast like a king, lunch like a prince and supper like a pauper. The truth is, breakfast really is the best way to start your day.
The Power of Breakfast
Breakfast means “break the fast”. It is a chance to refuel your body and kick-start your metabolism after several hours without food. Breakfast gives you the energy you need to get through a busy day.
Eating breakfast may help control overeating later in the day. This can help you stay at a healthy weight. Do you find yourself munching in the evenings? Try eating a healthy, balanced breakfast. It may help you curb those nighttime cravings.
No Excuses
There are many reasons why people miss breakfast. Here are some common reasons why people skip this important meal:
I’m not hungry in the morning
Try having something small if you don’t feel like eating, such as an apple or a glass of milk. Once you get used to eating that, add in something else. Soon you won’t be able to imagine going without breakfast.
Mornings are too busy
Get part of your breakfast ready the night before (wash fruit, put cereal boxes on the table, make a smoothie). Or choose items you can take with you (fruit, nuts, yogurt, cheese, dry cereal).
I don’t like breakfast foods
Think outside the cereal box! Try making a sandwich or having leftovers from last night’s supper.
A Healthy Breakfast
- Eat foods from at least three of the four food groups in Canada’s Food Guide.
- Choose foods with 2-4 grams of fibre per serving.
- Limit empty calorie foods like pastries, doughnuts, and sweetened cereals.
Balanced Breakfasts
Try these healthy breakfast ideas. They all have foods from at least three of the four food groups:
- Banana rolled in a whole wheat tortilla spread with peanut butter
- Fruit smoothie (fruit, yogurt and milk) and small muffin
- High fibre cereal, milk and blueberries
- Oatmeal, ground flax seed, berries and milk
- Whole grain toast, peanut butter and an orange
- Cottage cheese, canned fruit and almonds
- Yogurt parfait (yogurt, fruit, nuts and dry cereal)
- Microwaved egg, whole wheat English muffin and applesauce
- ½ whole grain bagel topped with cheese and tomato
To find out about the free nutrition classes Margaret offers at Sobeys, call (506) 778-2404 or email . Be sure to like Sobeys Dietitians on Facebook for healthy recipes and nutrition tips!
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