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What's for breakfast?

Provided by: Sun Media
Written by: FRAN BERKOFF -- Toronto Sun
Sep. 17, 2006

Did you eat breakfast today? If you are like many people, the answer is probably no. We know it's the most important meal of the day. There are numerous studies to show that it helps you think better, learn better, feel better and may even help you manage weight, but despite this, it's the one nutritional habit that so many people struggle with or just ignore altogether. When I ask people why, I usually hear, "I don't have time", "I'm not hungry" or "I don't want to eat in the morning ... I'll save my calories for later in the day". So, here are some solutions to help you make this habit part of your life.

When you make breakfast, remember to include at least three out of the four food groups (grains, fruits and vegetables, meat and alternates, dairy). Also, if you want your kids to eat breakfast, you have to eat it too. Even if you can't eat it at the same time or in the same place, its important for your kids to know that this is a meal you never miss.

IF TIME IS A CONCERN:

- Plan breakfast before you go to bed. Set the table, put out the cereal box, leave some cut up fruit in the fridge and have everything ready to go.

- Pack something to take with you to eat in the car, on the subway or at your desk when you get to the office. Portable breakfasts include a small bag of cereal (choose whole wheat, high fibre cereals) with fresh or dried fruit, low fat yogurt and a whole grain muffin, homemade trail mix, a sandwich, a low fat breakfast bar, whole grain crackers with cheese and fruit, a hard boiled egg with a small whole wheat bagel.

- A breakfast smoothie of milk, soy beverage and/or yogurt mixed with fresh or frozen fruit and a handful of cereal slides down easily and is a great breakfast for kids or adults on the run.

- If you have a few extra minutes, cook oatmeal to have with dried fruit, milk and/or yogurt. Or, you can cook the oatmeal the night before and reheat in the microwave in the morning.

- Pop some frozen whole wheat waffles into the toaster and serve with fresh fruit.

- Think outside the box. Breakfast can be anything ...a tuna melt, a wrap of a whole wheat flour tortilla with scrambled eggs, soup, even leftovers such as cold pizza or cold chicken with an apple.

If you're not hungry in the morning, start by having something small so you'll get used to eating in the morning. Have a piece of fruit, whole wheat bread with nut butter, yogurt with fruit, peanut butter and crackers or cottage cheese with fruit. Or, take something with you to eat on your morning break.

When it comes to weight management, its been shown that people who eat breakfast generally have healthier body weights than those who skip.

Its most important that kids start their day with a nourishing breakfast. Breakfast For Learning is a non-profit organization solely dedicated to supporting child nutrition programs in Canada and ensuring that every Canadian child attends school well nourished and ready to learn.

They encourage you to get involved in your children's school to make sure that healthy food choices are available. For example, you could consider starting a 'breakfast' or 'snack' program at school to ensure that all children start the day well nourished and ready to learn.

For more info, visit breakfastforlearning.ca.

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