How to make breakfast a healthy habit

Part of the Healthy For Good™ program is creating simple daily habits that you can stick to. One important habit that can help you start your day is a healthy breakfast. Think outside the (cereal) box with these quick and easy ideas.

Several studies have shown that eating breakfast every morning is beneficial and may even help reduce the risk of heart disease and stroke.

Some studies suggest that breakfast skippers are more likely to:

  • be overweight or obese
  • Have diabetes, heart disease and high cholesterol
  • consume tobacco
  • have limited your training
  • are not getting the recommended amounts of essential nutrients
  • eat more calories and sugar the rest of the day

All of this makes integrating breakfast into your daily routine very simple. The good news for you nap addicts is that it doesn't have to take long. There are many simple, healthy breakfast options that can be made ahead of time so that they are ready when you walk out the door.

Here are some breakfast choices to try

Make muffins with healthy ingredients such as fruit, vegetables, nuts and wholemeal flour and freeze them. Throw one in a bag and it will be thawed and ready to eat when you get to work or school. Try this simple cranberry muffin recipe.
Make instant oatmeal in a travel coffee cup. Buy it unsweetened and keep it ready to mix in walnuts, applesauce, cinnamon and frozen fruit.
Put your homemade smoothie in a thermos. It can be as simple as blending your favorite fruit, or adding other healthy ingredients like low-fat milk or yogurt, nut butter, applesauce, a few ounces of 100% fruit juice, fresh herbs like mint, or even vegetables. Here are some recipes to try:

  • Banana bread smoothie
  • Avocado-Coconut Smoothie
  • Tropical Green Smoothie
  • Blueberry and mango smoothie

Keep a supply of hard boiled eggs in the fridge. To refine them, slice an egg and serve on wholemeal toast with sliced avocado and tomato, sprinkled with a pinch of paprika, pepper and other favourite herbs and spices.
Spread a wholemeal wafer, English muffin or piece of toast with peanut butter or low-fat cottage cheese and sliced fruit. Cut each piece in half and create a mini sandwich for less mess on the road.
Over the weekend, fill small mason jars with simple low-fat or fat-free yogurt, frozen fruit, nuts, oatmeal and a little cinnamon for a few days of healthy yogurt parfaits.
If you choose pre-packaged breakfast foods, watch out for handy salt and added sugar! Check the nutritional information on the package and choose products with fewer of these ingredients. Look for whole grain products that provide you with fiber and other useful nutrients.