to breakfast or not to breakfast

To breakfast or not to breakfast?

Getting out the door on time while trying to nourish your body for the day can be a major challenge in the morning, and as a result many people tend to skip breakfast entirely (over 40% of adults, to be exact). But did you know that skipping breakfast significantly increases your risk for more than just morning brain fog?

A bit about breakfast

Research has shown time and time again that a balanced breakfast plays an important role in one’s health. In fact, eating a healthy breakfast:

  • Ensures you eat a greater variety of vitamins and minerals, thereby providing you with a more nutritious diet
  • Helps with weight control; research shows that consuming most of your calories in the morning can help with weight loss
  • Improves one’s productivity and boosts brain power
  • Improves one’s mood
  • Reduces risk of diabetes by stabilizing blood sugars in the morning

How do I put together a healthy breakfast?

Breakfast is my favourite meal of the day, and I believe breakfast does not have to be elaborate or labour-intensive to provide the essential nutrients your body needs for whatever the day brings. The core components of a healthy breakfast include a source of carbohydrates, fruit or vegetables, and approximately 20-30 grams of protein. It’s important to remember to hydrate as well; coffee, tea, and water, it all counts!

Here are some examples of balanced, quick and easy breakfasts:

BREAKFAST IDEA PROTEIN CARBOHYDRATE FRUIT/ VEGETABLE Options to personalize your breakfast:
Parfait

(Make night before- in mason jar)

1 cup plain Greek yogurt 1/3 cup bran buds (add right before going to eat)
OR 1/3 cup muesli
¾ cup frozen berries
  • Grated lemon or lime zest or TRUE lemon/lime
  • Cinnamon or ginger
  • Vanilla powder or extract
  • Honey or maple syrup
  • 2-3 tbsp hemp hearts
  • 1 tbsp chia seeds
  • 1 tsp cocoa powder or 1 tbsp cocoa nibs
Overnight oats 

(Make night before- in mason jar – try this recipe for Kefir Overnight Oats!)

1 cup milk ½ cup Rogers Oats

1 Tsp psyllium husk

¾ cup frozen berries
  • Grated lemon or lime zest or TRUE lemon/lime
  • Cinnamon or ginger
  • Vanilla powder or extract
  • Honey or maple syrup
  • 2-3 tbsp hemp hearts
  • 1 tbsp chia seeds
  • 1 tsp cocoa powder or 1 tbsp cocoa nibs
Toast and banana 2 Tbsp peanut butter or almond butter 2 slices toast (Silver Hills Little big bread or Big 16) 1 sliced banana
  • 2 tbsp hemp hearts
  • 2 tbsp chia seeds
Smoothie 1 cup milk + 1 scoop protein powder 1/3 cup bran buds (add right before going to eat)

1 Tsp psyllium husk

¾ cup frozen fruit + frozen kale or spinach
  • Grated lemon or lime zest or TRUE lemon/lime
  • Cinnamon or ginger
  • Vanilla powder or extract
  • Honey or maple syrup
  • 2-3 tbsp hemp hearts
  • 1 tbsp chia seeds
  • 1 tsp cocoa powder or 1 tbsp cocoa nibs
Breakfast scramble 2 eggs scrambled with a splash of milk

*Can substitute eggs for ½ block medium tofu- crumbled* – try it in this Southwest Tofu Scramble!

1 whole grain wrap Chopped pepper, onion, mushroom, and torn spinach
  • 1 oz grated cheese
  • 1 tbsp nutritional yeast
  • 1 tsp fennel
Sweet potato toast and eggs 2 eggs poached or fried 2 planks of sweet potato toasted in toaster for 10 minutes 1 medium apple
  • Cinnamon for taste
  • Seasoning for the eggs (salt/pepper)

Bottom line: breakfast is important for your physical and mental well-being and overall health.

Another bonus: breakfast is delicious!

If you are struggling with planning healthy breakfasts for yourself or your family, don’t hesitate to book an appointment with your Copeman Healthcare dietitian.