By Alyssa Rolnick RD, MHSc.
If you’re anything like my husband, up and out the door before 7:00 a.m., sitting down for breakfast is not usually on the agenda. Yet, we know that a healthy breakfast can provide the necessary energy to make it through the day without having to snack on unhealthy choices mid-morning such as high-fat donuts or Danishes. As a result, breakfast turns out to be good for weight control and heart health. Here’s the bonus: research shows that breakfast eaters often have overall healthier eating habits.
For early morning risers and the rest of us too, here are some breakfast ideas that will whet your appetite:
Healthy breakfast basics The best way to kick off the morning is with protein and fibre. Protein helps maintain muscle mass, control weight gain and curb hunger later in the day. Fibre keeps you feeling full for longer. A diet rich in fibre has also been shown to help lower bad (HDL) cholesterol levels. Good protein sources include eggs, milk, beans, meat and fish. Fibre can be found in whole grains, vegetables and fruits.
New breakfast ideas Tired of the same-old cereal and toast? Break out of your breakfast rut by trying our new mini breakfast burritos. For a lighter option, try our egg soufflé recipe that you make in minutes in the microwave.
Breakfasts on the go Feel like you don’t have time? Prepare as much of your breakfast as you can the night before. That way it’s ready for you to grab on your way out the door. Try our recipe for this delicious, filling breakfast shake, which you can store in a travel thermos in the fridge.
Tips for breakfast skippers If you’re not a breakfast eater, start with simple foods in small portion sizes. Or split your breakfast up into two smaller meals. For example, have a hard-boiled egg, a small cube of low-fat cheese or apple slices to get you out the door. Then, pack a larger, mid-morning breakfast such as yogurt with granola and fresh berries, or half of a whole-grain bagel with some peanut butter and low-sugar jam for when you feel hungry later in the morning. Rather than grabbing food court meals when morning hunger strikes, try our recipe for this turkey bacon sandwich. It’s so easy to make, and you can even bring the ingredients to work in a container and make it at the office.
Posted: July 2011