Quick and healthy breakfasts – it’s easier than you think!

November 25, 2013 by  
Filed under Nutrition Tips

I would not be a good dietitian if I did not point out the benefits of breakfast.  So, yes, eating breakfast is healthy for you ;)   No surprise there, but did you know that eating breakfast (and specifically the kinds of things we North American’s typically eat for breakfast) can actually improve your mood, memory and productive performance?

Have you ever reached 9am (not a long day yet by any standards) and felt like you’d ‘woke up on the wrong side of the bed’?  This likely has more to do with what you ate (or didn’t eat) for breakfast rather than your surrounding circumstances.  A recent scientific review concluded that our cognitive function is sensitive to short term variations in the nutrients we typically eat in abundance at breakfast (many of the B vitamins, vitamin A & D, zinc, magnesium and iron).  Meaning that ‘mood’ you’re in or the ‘slump’ you feel in your productivity may not be due to “just a bad day”.

So what do I recommend?  Start everyday as a good day with a good breakfast.  Keep it simple but make sure the basics are always on your plate (bowl, whatever).  You need to have a good high fibre grain product with at least 10g fibre, some protein – aim for at least 12g – and likely some fruit for good measure.  Here are some ‘dietitian approved’ suggestions that anyone can manage…yes, even you ;)

  • 2 slices of Silver Hills bread with 2 eggs
  • 1 cup of  Fibre fit or fibre 1 cereal with 1 full cup of milk
  • ¾ cup 0% Greek yogurt with ¾ cup Kashi GoLean Crunch cereal
  • ½ cup cottage cheese with 2 packages of Quaker Weight Control instant oatmeal
  • 1.5 cups of cooked oatbran (cooked with milk) plus an egg