If you recall yesterday’s discussion, a common reason people feel famished between breakfast and lunch is their breakfast, or a lack there of. Lets talk about how you can prevent this problem tomorrow.
CHALLENGE: POOR BREAKFAST HABITS
Think all breakfast foods are created equal? Think again.
Picture a race car commercial. Brand A runs on sugary cereal & milk, Brand B runs on whole grain toast with nut butter & banana topping, and Brand C had a cup of coffee. It’s a 100 km race and while all participants start out of the gate, Brand C only makes it 20km before it runs out of fuel, Brand A makes it 50km before it needs to re-fuel, while Brand B makes it to the 100km mark.
Your body works quite similarly to the cars in the example, even using the same fuel, with the 100km mark being lunchtime. If you skip breakfast or just have a beverage, you’re not getting far at all before you energy levels plummet. Having something high in sugar or non-complex in carb content will get you a little further, but chances of making it to lunch are slim. Your best bet is a balanced breakfast.
SOLUTION: KICK-START YOUR DAY WITH A BALANCED BREAKFAST
A balanced breakfast that includes at least 3 food groups from Canada’s Food Guide, with complex carbohydrates, protein, and fibre will give you the boost you need to stay alert and avoid mid-morning munchies.
Here are some dietitian approved balanced breakfast ideas:
• Whole grain toast with 2 tbsp nut butter and banana sliced on top
• Whole grain waffle topped with fresh fruits and plain yogurt
• Make-ahead, no-cook oats with layers of toasted oats, seeds, berries, and yogurt
• Fresh fruit topped with plain Greek yogurt and hemp seeds
• Omelette filled with cooked green lentils, sautéed mushrooms, and spinach
• Leftover steak and grilled veggies with cheese wrapped in a whole grain tortilla
• Slow-cooker barley topped with cinnamon, diced apple, and pecans
Come back tomorrow for more nutrition tips!
Remember to eat health & live happy,
Anna Gofeld, RD
*this month's tips inspirations come from the Dietitians of Canada Nutrition Month Campaign Resources Manual for Dietitians
Eat Well Anna 