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Breakfast -  the most important meal of the day! 

You’ve heard it before and the research keeps supporting it. Children who eat breakfast are better able to learn and focus on their schoolwork, have healthier weights and eat more essential nutrients. They also have more energy for activities and play. 

The brain needs fuel to think, which affects the ability to learn. Eating a healthy breakfast provides that fuel. A breakfast containing foods from at least 3 of the Food Groups of Eating Well with Canada’s Food Guide:
•    Vegetables and Fruit,
•    Grains,
•    Milk and Alternates
•    Meat and Alternates
will sustain a child throughout the morning and help them concentrate on their learning tasks.

Making Healthy Breakfasts Happen

Stock up your kitchen and freezer with healthy, easy to prepare breakfast staples;
whole grain cereals, breads, muffins, milk, yogurt, fruit or 100% unsweetened fruit juices, bagels, eggs, peanut butter, cheese.
If mornings are rushed at your house, consider spending a few minutes each evening preparing for breakfast the next day; set out cereal boxes and the toaster, cut up fruit and store in the fridge for the morning.
Some families find it works to get up a little earlier so they can eat breakfast together and have a chance to talk about plans for the day ahead. 

Ideas for Easy Breakfasts

When planning breakfast think about making sure that all the parts of the meal are included. A healthy breakfast includes some Fruit or Vegetable, a Grain and some protein from the Milk/Alternates and/or the Meat/Alternates food groups.

Fruit Smoothie or blender drink

Whirl in a blender
1 cup of milk                                  2 Tbsp of unsweetened orange juice concentrate
1 banana                                        ice

Any fresh, frozen or canned fruit can be substituted in this recipe. Try yogurt, fortified soya beverage or buttermilk in place of milk for variety.
Serve with a whole grain bagel or a muffin to make a 3 food group breakfast.
 
Other good combos

Whole grain toast with a boiled egg, peach slices and a glass of milk makes a 4 food group breakfast.

A bowl of whole grain cereal with milk and berries or dried fruit on top makes a fast 3 food group breakfast. Try mixing 2 types of cereal together for variety.

Leftovers make a good breakfast too. Think about last night’s pizza or leftover stirfry or casserole, served with a piece of fruit and a glass of milk.

For breakfast on the run; a muffin or bagel with slices of cheese and a piece of fruit or dried cereal stirred into a single portion of yogurt and a piece of fruit.

On colder mornings hot cereal makes a nice change; place 75 ml of oatmeal and 150 ml of water in a bowl and microwave for 2-3 minutes, add raisins, chopped apple or cinnamon and serve with milk or yogurt.

Eating a healthy breakfast sets your child up for a good day of learning at daycare, preschool or school. Parents are important role models for healthy eating. Enjoying breakfast with your children helps them develop good eating habits for life.

For more information see:

Eating Well with Canada’s Food Guide. Children enjoy the interactive Create My Food Guide activity at this site.

Eat Well, Play Well

Healthy Weights for Young Children

Christy Thomson R.D.
Community Nutritionist
Margaret Moss Health Centre
675 Canada Ave.
Duncan, B.C., V9L 1T9
250-709-3050 ext 5509.