Start your day the right way

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When you wake up in the morning, you have not eaten for many hours. Breakfast is your chance to refuel your body by “breaking the fast.” Eating breakfast give you energy and may help you control your weight.

Let’s look at some possible reasons for missing breakfast:

I’m not hungry in the morning: Have something small like yogurt or a piece of fruit if you don’t feel like eating. Once you start having breakfast you won’t be able to go without it. I don’t have enough time in the morning: Prepare breakfast the night before to save time during busy mornings. Another option for mornings on the run is to choose items you can take with you like crackers, cheese, fruit, nuts, yogurt or take a smoothie in a thermos. When I eat breakfast, I’m always starving by lunch: Feeling hungry before your meal time is a good sign. It means that your body has burned off your last meal and is ready for more food. Prevent overeating at lunch by having a healthy snack mid-morning if needed. I’m dieting: Skipping breakfast will not help you lose weight. Depriving yourself may make you more likely to overeat later on. When you don’t eat, your body thinks it is being starved and will store calories as fat rather than burning them off.

A healthy, balanced breakfast consists of foods from three of the four food groups in Canada’s Food Guide and has foods with two to four grams of fibre per serving. You do not need to have “breakfast foods.” Use your imagination and have leftover pizza or pasta instead. Be sure to limit empty calorie foods like pastries, doughnuts, and highly sweetened cereals.


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Terry Jordan, P.Dt., Sobeys Professional Dietitian


Terry’s Recipe Corner       


Overnight Oats


Serves 1



1 tbsp             15 ml              Walnuts, chopped

1/3 cup           75 ml              Oats, quick cooking

1/3 cup           75 ml              Greek yogurt, vanilla, lower fat

½ cup             125 ml           Milk, skim

½ cup             125 ml           Raspberries, frozen, unsweetened

2 tsp               10 ml              Chia seeds

½ tsp              2 ml                Cinnamon



1. Toast walnuts in a dry frying pan until they become fragrant and start to brown.

2. Combine all other ingredients in a container. Cover and put in fridge overnight.

3. Sprinkle walnuts on the oats in the morning and serve cold.


Nutrition Information per Serving:

Calories                    372

Fat                              11 grams

Carbohydrate           53 grams

Fibre                           11 grams

Protein                       19 grams

Sodium                      85 milligrams


Tip: Sprinkle granola on top along with sliced banana for a different twist. Toast

more walnuts than you need for this recipe and freeze for another time.


Source: Sobeys Dietitians

Organizations: Sobeys

Geographic location: Canada

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