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.

 


Do you want to eat healthy after breakfast too? Check out Copeman’s definitive guide to