Kick-start your day with a good breakfast!
Starting each day with a good breakfast helps you concentrate, control your appetite, and maintain a healthy weight. For a nutritious and balanced breakfast, choose foods from at least 3 of the 4 food groups in Canada's Food Guide:
- Whole grain products: whole wheat bread, a multigrain bagel, oatmeal, high-fibre breakfast cereal, or a homemade whole grain muffin
- Fruit: fruit juice (not a fruit drink!), or better yet, a piece of fresh fruit (apple, kiwi, strawberry, etc.)
- Dairy products: a glass of milk, a piece of cheese, or a yogurt
- Meat and alternatives: an egg, a handful of nuts, peanut butter, or tofu spread.
If you’re really pressed for time, try this fast and simple recipe: In a blender, combine 250 ml (1 cup) of milk, 1 ripe banana, and 125 ml (1/2 cup) of frozen strawberries. Sprinkle with 125 ml (1/2 cup) of wheat germ and whip it all up into a delicious fruit shake you can drink in the car!
Be sure to include protein (peanut butter, cheese, egg, milk) in your breakfast lineup. It’s a great way to resist the call of that calorie-rich brioche at your coffee break!
The Rachelle-Béry team of dietitians