Many of us are familiar with the common saying that the most important meal of the day is breakfast. But, why is this so? Eating breakfast helps us establish a healthy lifestyle and habits. When we skip breakfast, we may end up going for as long as eighteen hours without food, which includes our overnight fast while we’ve been sleeping. This period of semi-starvation results in low energy, poor concentration, and bad moods which can directly impact our performance at work and our interactions with others. Skipping breakfast habitually can even result in poor weight management. Some studies have shown that those who skip breakfast tend to eat more calories at their next meal and snack on higher calorie foods than those who don’t skip breakfast.

Whether you are a habitual breakfast eater, or someone who is starting to incorporate breakfast into your day, try these energizing breakfasts to see how you feel:

  • Oatmeal/porridge topped with fresh, chopped fruits and nuts
  • Whole grain cereals with low fat/skimmed milk (e.g., plain Cheerios, Kashi brand cereals, Wheetabix, bran flakes, muesli)
  • Plain yogurt topped with berries, bananas, and a handful of granola
  • Whole grain toast with a smear of peanut /sunflower /almond butter
  • Breakfast dog: banana wrapped in a whole grain tortilla spread with peanut/sunflower/almond butter, topped with a sprinkle of chopped nuts, and drizzle of honey
  • Breakfast burrito: whole grain tortilla topped with veggies, scrambled eggs, melted shredded cheese, and salsa

For those of you who find yourself in a pinch for time and unable to have a sit-down breakfast, have some of these breakfast options handy for your on-the-go lifestyle:

  • Individually packaged yogurt
  • Whole grain granola bars
  • Glass of milk/milk equivalent or vitamin enriched ready-to-drink beverage
  • Individually packaged cheese and whole grain crackers
  • Hard boiled eggs
  • Fresh fruit smoothie
  • Mixed nuts and dates

Eating is fun and enjoyable and so should the foods we eat. Reserve these types of breakfasts for special occasions with friends and family:

  • Pancakes/waffles with syrup and sausage
  • Full American or English breakfast
  • Donuts
  • Pastries (e.g., muffins, Danishes, cakes, cookies, pies)

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