1. Eat it!
You don't want to miss the opportunity to give your metabolism a kick start in the morning! Research has shown that eating breakfast is beneficial for concentration and weight control.
2. Sweeten with honey, maple syrup and stevia
Consider using each of the following, in moderation, to sweeten any part of your breakfast (i.e. coffee, cereal, yogurt, etc.)
- Honey has been found to contain traces of minerals, as well as vitamin B, C, D, and E.
- Maple syrup has been found to contain potassium, calcium, zinc, manganese and amino acids.
- Stevia is an herb that the body does not metabolize, hence why it contains no calories. It is important to understand the properties that certain sweeteners contain, and consider the impact on your health. Visit healthy net to learn more.
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| Honey, maple syrup, stevia |
3. Choose the right peanut butter or almond butter
These nut butters contain "good fats" and are high in protein. Choose a product that contains ONLY peanuts or almonds. Ensure it does not contain hydrogenated oil, since the process of hydrogenation alters the chemical structure of the product.
*Try this power breakfast recipe!
1 or 2 tbsp of a nut butter (peanut, almond, etc.)
~1 tbsp of ground flax seeds
~1 tbsp of ground chia seeds
~1 tbsp hemp seeds
~1 tbsp sesame seeds
~1 tbsp of unsweetened shredded coconut
~1 tbsp raisins
A sprinkle of cinnamon or nutmeg, sometimes both.
For added sweetness, 1 tbsp carob chips
To make "energy balls", create the same mixture, minus the coconut. Roll into balls. Roll them in the coconut to prevent from sticking. Refrigerate or freeze. Take out at your convenience!
4. Choose whole grains
Check the ingredients! You want the first ingredient to be "whole wheat," "whole meal," or "whole corn". These are indicators of products that contain wheat germ; a source of fibre and antioxidants.
*Did you know companies in Canada can label a product as "whole wheat" with up to 70% of the germ removed?
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| Multiseed Rye Loaf; The Market; Meaford, Ontario |
5. Use natural yogurt
Sweeten with a spoonful of maple syrup, or combine with apple sauce. Read the ingredients! You want to minimize the number of ingredients that appear unfamiliar or difficult to pronounce, which are often added chemicals.
6. Choose a filling cereal
Start your day with a bowl of oatmeal or granola. Choose oatmeal WITHOUT artificial flavours. Sweeten with honey or maple syrup. This source of soluble fibre is slowly digested, stabilizes blood-glucose levels and lowers blood cholesterol.
Also consider Rose Reisman's light nut and dried fruit granola recipe.
7. Add fruit
Fruit is a source of carbohydrates and fibre, which will add sweetness and flavour to your breakfast. Consider cutting up a banana on toast with peanut butter! Add mixed berries to your oatmeal! Or take an apple with you if you're on the go.
8. Add nuts
Add nuts to your breakfast or take a handful with you on the go!
Here's what you should know:
- Almonds contain vitamin E, dietary fibre, B vitamins, minerals, monounsaturated fat, and have cholesterol lowering properties.
- Cashews contain monounsaturated fat and polyunsaturated fat.
- Peanuts contain fibre, magnesium, vitamin E, manganese, among other nutrients, and are high in protein.
- Pecans contain protein, unsaturated fats, and omega-6 fatty acids.
9. Make a smoothie
My favourite smoothies are prepared with frozen berries.
To prepare one smoothie (approximately 1.25 cups):
1 cup frozen fruit
1 whole ripe banana (if desired)
~1/2 cup of natural yogurt
~1/3 cup soy milk/almond milk/rice milk
A sprinkle of almonds
A sprinkle of wheatgerm
Alter the quantities to create your desired amount and consistency!
10. Pre prepare
If you know your mornings are rushed, have something ready to grab and go! Build your smoothie the night before, or create a trail mix of nuts, dried fruit, raisons etc.
What are your tips on eating a healthy breakfast?
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