A Fast Break in the Morning

Does the thought of breakfast make you groan? Almost one third of Canadian adults do not eat breakfast regularly, even though it does not have to take long to make or eat.

Needed Nutrients
Healthy Weight
"Healthy at Heart" Breakfasts
All In a Day's Work
Setting an Example
Breakfast - Quick & Easy
Breakfast Grocery List
Eating Breakfast Out
Breakfast Recipes
Enjoy your fast break every morning!

Needed Nutrients

If you are not a breakfast eater, you may not meet your daily needs for calcium, iron, thiamin (vitamin B1) and fibre. Since many Canadians do not get enough of these nutrients, good choices at breakfast can help fill these needs.

Healthy Weight

Breakfast is important for maintaining a healthy weight. If you skip breakfast, chances are you will choose less-nutritious snacks once you do feel the need to eat. Breakfast skippers tend to do most of their eating in the evening when their bodies are slowing down. This means that their bodies may adjust to store those calories as body fat.

"Healthy at Heart" Breakfasts

Eating breakfast can be one step towards a healthy heart. According to a U.S. survey, people who regularly eat breakfast have lower blood cholesterol levels than people who skip breakfast. Your blood cholesterol level depends on many factors, including the amount of fat and fibre in the foods you eat. Breakfast foods that are low in fat and high in fibre may help keep blood cholesterol at a healthy level.

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All In a Day's Work

Breakfast may have a noticeable effect on a person's performance during the day. Studies of people whose jobs involve physical work show that those who missed breakfast cannot work as hard by lunch-time. Research also shows that the problem-solving skills needed for school-work are not as sharp in children and teens who have missed breakfast.

Setting an Example

A family's breakfast routine will influence the eating habits children carry throughout life. Introducing children to a variety of tasty foods at breakfast helps them to develop healthy habits.

Breakfast - Quick & Easy

Breakfast can be eaten later in the morning. It does not have to be eaten the moment you step out of bed. You may want to eat something, like yogurt or a sandwich, when you are having a morning break.
Breakfast can be wholesome without being fancy. Quick-fix ideas can give you a good start in the morning. How about cold, whole-grain cereal with low-fat milk and fruit, or a bagel and cheese with juice?
If you are driving to work, a bite before leaving may make you a more responsive driver.
If you are short on time, take along some fruit, cheese, crackers or other nibblers, to make breakfast quick and inexpensive. Eat when you arrive at your destination. Eating while driving may take your eyes and attention off the road
Carry-overs from last-night's dinner may make an interesting morning meal. Try cold pizza, macaroni and cheese, rice dishes, casseroles...

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Breakfast Grocery List

Why not pick up some of these items to use for breakfast?

whole grain bagels, breads, buns, pitas...
whole grain cereals, served cold or hot
rice
fruit: apples, berries, grapes, bananas...
100% fruit or vegetable juice
vegetables: tomatoes, peppers, mushrooms...
soups
dried fruits and nuts
skim, 1% or 2% milk
low-fat yogurt, cottage cheese or cheeses
sliced ham, turkey or roast beef
eggs
peanut butter
jams, jellies, sugar, syrup, honey

Eating Breakfast Out

Many fast-food restaurants now offer a breakfast, but most of the entrées are high in fat. Here are some choices you can make to "cut the fat" from these breakfasts:

Ask for your toast or English muffin dry and use jam instead of margarine or butter.
Choose poached egg on dry toast instead of scrambled eggs with sausage and hash browns.
Have pancakes with syrup, jam, or fruit instead of butter.
Ask for low fat milk like 2%, 1% or even skim for cereal, to drink or for your coffee or tea.
Grab a bagel and cheese instead of an iced, honey dipped or filled donut.
Make yours a low fat muffin instead of a croissant.

Breakfast Recipes

Look for new breakfast ideas in your favourite cookbooks. Since you control the ingredients, homemade breakfast foods can be more nutritious than the same foods bought from a store or restaurant.
Healthy Eating's Recipes section has quick and healthy breakfast recipes.

Enjoy your fast break every morning!

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Produced by the Public Health Nutritionists and Dietitians in City of Toronto and the Regions of Peel and York. May be reproduced without permission provided source is acknowledged (October 1999). For more information contact Peel Public Health at 905-799-7700.