We’ve all heard it before: breakfast is the most important meal of the day. So, without buying into the mass marketing of breakfast foods, I thought it would be a good idea to sort out some healthy options and give some pointers on how to make the most of it, nutritionally.
Many of us rush in the morning, getting ready for work, preparing lunches and trying to help our families start their day too. There are some simple things to keep in mind when choosing breakfast foods:
-stay away from the sugar!
Most commercial cereals and granolas are loaded with sugars, which will initially give your blood sugar a boost, but almost guarantees a blood sugar crash by mid-morning.
-include some protein & healthy fat!
Protein and fat take longer to digest, making you feel full longer. This helps to sustain blood sugar and will help you make it to lunchtime without snacking on junk food.
-get enough fiber!
Fiber promotes regularity, and most North Americans do not get their daily required intake of fiber. This will also help to control blood sugar, and help prevent diabetes in the future.
So the question is: what to eat?
1) whole grain toast with nut butter
2) smoothie with fruit, plain yogurt and flax oil
3) oatmeal with apples and walnuts (chopped)
4) soft boiled egg with a half whole grain bagel
5) whole wheat waffles with fruit and yogurt
6) fruit salad and scrambled eggs
What NOT to eat?
commercial cereals with refined grains, sugars and preservatives
any commercial baked goods (muffins, croissants, etc)
white bread toast
Most importantly, remember to at least eat something for breakfast. Even if you’re not hungry, the body needs to break its fast after spending a night of rest and repair.
For any questions or comments on how to make your breakfast of champions, email: grassrootsnutrition@gmail.com.
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