Breakfast – Don’t Leave Home Without It

Breaking the fast has never been more important. We’re all in a hurry, but not making time for breakfast is a huge mistake. A study published in the American Journal of Clinical Nutrition found that people who ate breakfast did better on memory tests. Breakfast eaters think faster and clearer, solve problems more easily and are less likely to be irritable during the day.

Earlier studies found that children who ate breakfast had better scores in mental performance compared with those who did not. A Canadian study found that healthy elderly men and women experienced increased memory performance when they ate breakfast. Seems that everyone does better when they eat that all important first meal of the day.

When you wake up your body and your brain need fuel. Breakfast provides the fuel that the body needs for numerous tasks, including those that rely on memory.

Skipping breakfast may sound like a great way to save on calories, but breakfast skippers ended up eating the calories they missed at breakfast by eating more throughout the day. In a study published by Obesity Research people who lose weight and maintain that weight loss are breakfast addicts not abstainers.

According to Harvard Men’s Health Watch February 2005, a high fibre cereal, non-fat milk and fruit make an ideal breakfast that cuts down the risk of many health problems.
So break out your old cereal bowl and fill it with whole grain Cheerio’s, Nature’s Path Heritage Flakes or Raisin Bran, sprinkle with Kellogg’s Bran Buds and serve with non fat milk or low fat soy milk. Have a glass of calcium fortified orange juice and your body and brain are off to the races.

The most important meal of the day really is the first one. If you want your brain to function at it’s best as well as maintain a healthy weight, don’t leave home without breakfast.

Here are some ideas to help you on your way.

Breakfast #1 The Traditional
1 bowl of 100%  whole grain cereal or muesli
1 – 2 tbsp (15- 30 mL) Ground flaxseed
1 cup (250 mL) skim milk or organic soy beverage
Optional – sprinkle with ½ cup (125 mL) fresh or frozen thawed berries
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice


Breakfast #2- For the Hot Cereal Lover

¾ cup (175 mL) cooked cereal – Steel Cut Oats sometimes called Irish Oatmeal or an 8 grain cereal.

The Night Before Method: For 1 serving – In a small pot bring to the boil 1 cup of water, add ¼ cup oats, stir, cover and remove from heat. Next morning bring back to a boil, simmer 3-5 minute and serve.
Add – ¼ cup (60 mL) dried fruit
1 cup (250 mL) skim milk or organic soy beverage
1 – 2 tbsp (15-30 mL) Ground flaxseed
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice


Breakfast #3 – PB Groupie

2 slices 100% whole grain whole wheat toast
1 – 2 tbsp (15-30 mL) peanut butter  (try a just peanuts style)
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

Breakfast #4 – Yogurt Devotee
¾ cup (175 mL) plain low fat yogurt
1 cup (250 mL) berries – I use fresh berries in season. Out of season the best pick is frozen. Take them out of the freezer the night before and let them thaw overnight in the fridge.
1 slice 100% whole grain whole wheat toast
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

Breakfast #5 Dash and Run Breakfast

1 bag of homemade Trail Mix – 2 tbsp (30 mL) of your favourite nut, 1 cup (250 mL) whole grain cereal OR ½ cup (125 mL) muesli, ¼ cup (60 mL) dried fruit – raisins, dried cranberries, dried mango or apricots.
One – 200 mL 100% juice in a Tetra Pak container

Breakfast #6 Make Ahead French Toast
For 1 serving – Beat together 1 omega-3 egg with ¼ cup(60 mL) skim milk or organic soy beverage and ¼ tsp (1 mL) Cinnamon in a glass pie plate or a non metallic shallow dish. Place in 2 slices 100% whole grain whole wheat bread. Cover with plastic wrap and let sit in fridge overnight.
Next morning heat a non stick pan and cook up the French toast, serve with pure maple syrup
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

Breakfast #7 Blender Buffs
1 cup (250 mL) skim milk or organic soy beverage
½ cup (125 mL) frozen berries
½ banana
¼ tsp (1 mL) Ground cinnamon
½ cup (125 mL) plain low fat yogurt
Whirl in blender until smooth, if too thick add more milk or soy beverage

Breakfast #8 Dash and Run Egg Enthusiasts

The night before – hard cook omega-3 eggs. Store in fridge.
On a dash and run morning grab a cooked egg, a couple of whole grain crackers, an apple, and One – 200 mL 100% juice in a Tetra Pak container

Breakfast #9 Muffin Munchers
One whole grain muffin – see my recipe for Orange Cranberry Muffins in Seasonal Recipes
¾ cup (175 mL) plain low fat yogurt
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

Breakfast #10 Bagel Believer
Half of a 100% whole grain bagel
Top with 1.5 oz (50 g) grated cheese, broil
½ cup (125 mL) Calcium Fortified Vitamin D added Orange Juice

Posted in Nutritional Info and Recipes Tagged with: ,

Leave a Reply

Your email address will not be published. Required fields are marked *

*