Do you find preparing breakfast a challenge? Breakfast is the most important meal of the day and provides the energy you need to start your day. Research has proven that breakfast helps improve your mental and physical performance. It is very hard to make up for the nutrients lost from skipping breakfast and it has been shown the nutrients missed from this meal are rarely replaced. Even if your mornings are really busy, make sure you and your children are having breakfast.
Include foods from at least 3 of the 4 food groups of Canada’s Food Guide in your breakfast. When you are grocery shopping, buy breakfast items (bagels, breads, muffins, cereals, fruits, milk, yogurt, cheese and peanut butter) to keep on hand.
Here are some quick breakfast suggestions, including at least 3 of the 4 food groups:
- Bagel with cheese and a glass of orange juice
- Smoothie (see link on the right)
- Yogurt topped with cereal and fruits
- Hot cereal prepared with milk instead of water and topped with sliced peaches, apples or berries
- Leftover pizza
- Waffles topped with sliced peaches or fresh berries and a glass of milk
- Spread peanut butter on a whole wheat flat bread, add a banana and roll up.
To save time, plan your breakfast on the weekend. Bake muffins and bread for the week. Prepare pancakes and freeze them (separate with wax paper). In the morning, warm up your pancakes in the toaster or microwave.
Breakfast doesn’t necessarily have to be eaten as soon as you get out of bed. Some people don’t like to eat until nine or ten. No problem, bring your breakfast to work and eat it at your desk. Your children can eat at a school breakfast or snack program. Since 1992, BREAKFAST FOR LEARNING has funded child nutrition programs in over 7,000 communities in Canada. This includes Chatham-Kent where 1,500 children are served a healthy breakfast by approximately 450 volunteers for less than $1.00 per child per day. For more information on Chatham-Kent Student Breakfast Program, contact CK Public Health.
Make sure you eat breakfast to start your day right!