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
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:
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