Breakfast is often the best meal of the day


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Hey there, time traveller!
This article was published 26/07/2021 (430 days ago), so information in it may no longer be current.

For some, the thought of eating in the morning is a turn off. Grabbing a quick cup of coffee while heading out the door suffices at first but does not provide the fuel that we need.

Breakfast often conjures up thoughts of a big meal such as bacon and eggs, pancakes or waffles or having cereal with toast and fruit. For many busy people, trying to get the kids ready for school and prepping themselves to get to work, there simply is limited time to make the traditional breakfast meal that grandma used to do.

However, having something nutritious in the morning does not have to involve a big production and sit-down meal. It is important that we do incorporate food and beverage intakes in the morning to provide sufficient calories, proteins, vitamins and minerals to help us throughout our waking hours. If the thought of a big breakfast first thing in the morning turns you off, you should still try to start your food intake earlier in the day than lunchtime.

If you are not one to eat first thing when you get up, try staggering your schedule to allow yourself something to eat later in the morning. When people skip breakfast, they often eat more the rest of the day, particularly as they wind down later on. This creates an imbalance and can create problems.

Having insufficient sustenance first thing can not only make you hungry but less productive and more fatigued. Our bodies need fuel to run efficiently both physically and mentally. That fuel is proper nutrition.

Breakfast cereals are popular, but focus should be on staying away from what I call “candy cereals” that are loaded with sugar and simple carbohydrates. Instead, try plainer, more whole-grain, higher-fibre varieties. Aim for one that offers at least five to 10 grams of fibre per serving. You can increase the fibre by adding ground flaxseed to your cereal and fresh fruit such as berries or bananas.

Try to hold off on adding extra sugar. Smoothies and “breakfast in a jar” recipes are great for on-the-go, quick preparation. The Dairy Farmers of Manitoba and Canada have some great recipes online to follow.

Smoothies can be made with low-fat dairy products, fruit, ground flax, hemp or chia seeds and you are good to go. The recipes are endless and I suggest you tailor them to your likes.

Those who don’t like dairy can try using sherbet and fresh fruit. Breakfast parfaits and overnight oats have also become popular. These recipes use mason jars and the idea is to prep the night before and take them with you in the morning.

Again, the combinations are endless and you can experiment with different fruits — canned, dried or frozen fruits — oatmeal, lower-fat granola, nuts and seeds. Even taking a healthy granola bar, yogurt and fruit with you is a good start. Your first intakes of the day impact the rest of your day.

Lisa Lagasse is a registered dietitian and community correspondent for Charleswood. Email her at

Lisa Lagasse

Lisa Lagasse
Charleswood community correspondent

Lisa Lagasse is a registered dietitian and community correspondent for Charleswood. Email her at or find her on Twitter: @LisaRD42324393

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