Weekday Breakfasts

There is no doubt that breakfast is the most important meal of the day and the healthiest way to start the day. Many years of research confirm the benefits of eating breakfast. Along with refuelling our body to jump-start the day, eating breakfast helps children and teenagers to learn better and helps adults to perform better. Eating breakfast has even been shown to assist with weight management.
Although there are no limits on what constitutes a breakfast food, it is best to follow Canada’s Food Guide to Healthy Eating and try to include something from at least two food groups. Breakfast foods can range from cereal and toast to non-conventional items like leftover soup, rice, or pasta dishes reheated in the microwave. Variety rules where breakfast is concerned!
For those who may not feel hungry first thing in the morning, breakfast can be delayed for an hour or two. Or try having something light, like 100% juice, fruit or toast, and then complete your breakfast mid-morning when feeling hungry.
Breakfast doesn’t have to involve a lot of preparation and clean-up time. Suggestions for quick and easy breakfasts for adults and children alike include:

* Toasted English muffin or whole wheat bread topped with a slice of low-fat cheese or lean ham, and a glass of orange juice.

* Smoothie made from 1% milk or low fat yogurt and fruit (frozen fruit makes is very easy) or 100% fruit juice.

* Low-fat cottage cheese and fruit.

* Low-fat yogurt and a breakfast bar (always check the nutritional information, though - some breakfast bars are very high in sugar).

* Whole grain pita bread stuffed with peanut butter or hummus.
* Apple or pear slices topped with peanut butter or low fat cheese.

* Trail mix, made ahead from cereal, dried fruit, nuts, and seeds.

* Microwave potato topped with low-fat yogurt or grated low-fat cheese.

* Breakfast burrito or quesadilla made with a hard boiled egg and low-fat cheese.

* .Waffles or French toast, made ahead and heated in a toaster.