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Have breakfast: it’s a priority

9 questions
Q: can u suggest more what to have in breakfast? as i wud like to add boiled egg, bread sandwich, juice, milk. - patricia
A: The best breakfast to give you the energy you need in the morning as well as a good supply of vitamins and minerals should have food from three or four good groups. The breakfast you outlined above is an excellent example because it has food from four food groups, so it rates as well balanced. Choose whole grain bread to go along with the boiled egg, juice and milk. One serving of juice is 125 mL (1/2 cup) so that will be an adequate sized serving.

Another example of a balanced breakfast is hot or cold whole grain cereal with milk, and a piece of fruit. Or you might have a toasted whole grain bagel with cheese and a glass of milk. Or whole grain toast spread with peanut butter and banana slices and a mug of hot chocolate.

Any of these breakfasts will keep you feeling satisfied until lunch time because they contain protein from the milk, peanut butter, cheese or egg.

Lois Ferguson, RD


Q: I have a job where i have to get up early in the morning (around 4 am) and i usually eat before i head off to work. But by the time 9 oclock rolls around i am usually hungry again. Should i eat a breakfast again at 9oclock or should i hold off untill lunch time? Or should i skip the meal at 4am? or should i eat at both? what is the best idea or alternative idea? - Jolannnnna
A: Eating when you wake up at 4 a.m. is a great way to start the day and boost your metabolism — your body’s ability to burn calories. What’s more, eating breakfast improves concentration, and you’re more likely to get all the nutrients you need in a day. So definitely eat something when you wake up.

A power-packed breakfast should include protein and at least three of the four food groups. Here are a few easy ideas: toast with peanut butter and a banana with a glass of milk; oatmeal made with milk garnished with some dried cranberries; a whole wheat waffle topped with cottage cheese and fruit; yogurt garnished with cereal and fresh fruit; or a whole wheat English muffin with cheese and a glass of orange juice. Check out the breakfast article under the Nutrition Info section on this website for more great ideas.

If you eat when you get up at 4 a.m. and then feel hungry around 9 o’clock, I would absolutely encourage you to eat again. If you space your meals three to four hours apart, it will keep your energy level up. Make sure your morning snack includes at least two food groups, particularly a protein-rich food, which will curb your hunger until lunchtime. Here are some more snack ideas: cheese cubes with fruit; hummus and crackers; hard-boiled egg with cherry tomatoes; yogurt with berries; or peanut butter on whole grain crackers with banana slices.

Bon appetit!

- Zannat Reza


Q: I'm out of my house by 6:40am to go to school and I try to eat breakfast every morning but I find that when I eat breakfast I dont eat lunch beacuse im not hungry then a cuople hours later I'm feel like I'm starving, but if I dont eat breakfast then I feel sick, is there anyway I can still be able to eat breakfast and be able to eat lunch on time with our school lunch schedual? - meal confused
A: You already know how important breakfast is for your health, so congratulations for that. If your breakfast keeps you feeling satisfied right until lunch time and in fact prevents you from feeling hungry at that time, maybe you need to cut back on what your breakfast includes. Your goal is to feel hungry at lunch time and to look forward to enjoying your noon meal. The ideal breakfast includes food from three food groups and it is important that this includes a source of protein. Here are some examples of balanced breakfasts. A small glass of juice and cheese on whole wheat toast. Or whole grain cereal with milk and a piece of fruit. Another suggestion is peanut butter on half a whole grain bagel and a glass of milk. If you find you need a little more time to eat your breakfast, take part of it with you and munch on it on your way to school if you can.

Lois Ferguson, RD


Q: Is fruit or fruit juice better in the mornings. I also read somewhere not to start the day with a banana...I don't know the reason for this. - jsnjtw@videotron.ca
A: While 100% fruit juice can provide a similar amount of vitamins and minerals as whole fruit, there are a couple of important components you will miss out on when reaching for a glass of juice instead of a piece of fruit. Once a fruit or vegetable is peeled and changed into juice, powder or bar form, it loses a very important component, fibre. For example: a whole apple contains 3.5 g of fibre, but you would have to drink 18 cups of apple juice to get that much… and you would also get 2,160 calories instead of 60!

Fibre from fruits and vegetables also helps with digestion, it helps to keep us full and it may help prevent certain types of cancer and heart disease.

Aside from fibre, fruits and vegetables contain pigments called "phytochemicals," which are powerful compounds for disease prevention. When processed into juice or bar form, roughly 50% of these beneficial chemicals are lost.

While 100% fruit juice can still be enjoyed as a healthy alternative to pop or sugary beverages, don’t rely on juices or foods with added fruit or vegetable purees or powders to meet your daily requirements.

When it comes to fruit, bananas are a great choice in the morning, providing fibre, potassium and numerous other vitamins and minerals; however, they are not the only fruit that provides these nutrients. Mix up your fruit choices to get a variety of nutrients and phytochemicals in your diet; aiming for as many different colours as possible. This will prevent boredom and help you to maximize all the benefits this food group has to offer.

Nicole Springle, RD


Q: My husband and I both work graveyard shift therefore our breakfast is actually our supper. My lunch which is usually around 3am in the morning consist of a yogurt, a fruit and a nutricienal bar. When most people have breakfast we have our supper which will usuallly consist of Toast or cereal. Can this be considered healthy because of the time our meals are? - Marguerite
A: A good way to ensure you are getting all the nutrients you need to be healthy is to plan on 3 meals and 2 snacks in your 24-hour day and you can call the meals whatever you like, breakfast or supper. The name doesn’t matter as much as what is included in the meal. Be sure that each meal and each snack contains protein to help carry you through to your next meal or snack.

Each meal needs to have food from at least 3 of the 4 food groups. For example: whole wheat bread, scrambled eggs, and sliced tomatoes. A good habit is to have a glass of milk at two of your three meals. This will give you a boost of protein and also many of the valuable vitamins and minerals you need every day.

To round out the supper you described, you could add cheese on your toast and have a glass of juice. Or, add walnuts, sliced bananas and berries to your cereal.

Each snack needs to have food from at least 2 food groups. For example chocolate milk and almonds, an apple with peanut butter, or hummus with whole wheat crackers.

Be sure that you plan for some physical activity every day to help keep your life in balance and to give you some relaxation.

Lois Ferguson


Q: HI ,I WORK STEADY MIDNIGHTS.AND YOU STRESS HOW IMPORTANT A BREAKFASTIS.WHEN IS A GOOD TIME FOR ME TO EAT BREAKFAST . AS I GET OFF WORK AT 7:30 A.M. I GET THE KID'S OFF TO SCHOOL, THEN I GO TO BED AT 9:00 A.M. I GET OUT OF BED AT 3:00 P.M. I WOULDN'T THINK GOING TO BED AFTER EATING IS VERY GOOD. AND MY OTHER ROUTINE IS I START DINNER WHEN I GET UP SO WE CAN ALL EAT AS A FAMILY AT 5:00P.M. SO AGAIN WHEN IS A GOOD TIME TO HAVE BREAKFAST. THANK YOU RICK - 4glfd44h
A: Breakfast doesn’t always have to be eaten in the morning. It’s actually referred to as the first meal of your day after you sleep. So, in your case, that would be at 3 pm when you wake up. The other way of looking at your situation, is to avoid calling any of your meals “breakfast,” and instead plan for 3 meals a day and 2 snacks, and call them whatever you’d like.

When you get home from work at 7:30 am you may want to have a light meal. For example stir a sliced banana into yogurt and have a slice of whole wheat toast. This will help give you energy as you get your kids off to school.

Plan on including food from at least three of the four food groups in each of your meals. For example, a stir-fry of chicken and vegetables on brown rice will give you 3 food groups. Then add a glass of milk to top up your nutrients and to help keep you satisfied until your next meal or snack.

The best snacks include food from at least 2 food groups such as cheese with whole wheat crackers, peanut butter and apple slices, or almonds and grapes.

Be sure that you plan for some physical activity every day to help keep your life in balance and to give you some relaxation.
Lois Ferguson


Q: I usually eat in the morning, but not until I get to work. When is breakfast not considered breakfast anymore. I usually have fruit, yogurt, and either oatmeal or cereal mixed with it. What could I eat before going to work, that is quick and won't interupt my morning routine? - sheri
A: Breakfast is defined as the first meal of the day, which means that first snack you have at work is definitely considered breakfast. Having this ‘mini-breakfast’ is a good idea because it’s easy to work into your busy morning routine. See more suggestions below on ways to make sure you eat a healthy breakfast.

A balanced breakfast should include choices from at least 3 of the 4 food groups, so this ‘breakfast appetizer’ you described could be considered a good example. This mini-breakfast at home will give you a boost of energy to keep you going until your ‘real’ breakfast at work, plus the protein in the yogurt should help you feel satisfied longer.

When you’re rushing around in the morning, you could also try sipping on some comforting hot chocolate.

Another idea is to pair your favourite cheese with a couple of whole grain crackers, or much on a bunch of grapes as you get ready.

On the weekend, when you’re not so rushed, add some variety to your breakfast by having a breakfast sandwich with ham, cheese and tomato, or a grilled cheese sandwich with crunchy apple slices, or try a fruit and yogurt smoothie and a handful of crunchy nuts.

Lois Ferguson


Q: I dont have time for breakfast every day. what should i do - ashika
A: With the morning rush, it can sometimes be a challenge to make time for the most important meal of the day. Here are a couple of tips to help you out:
1) Wake up 10 minutes earlier to fit breakfast in.
2) To save time, set the table the night before and get the non-perishable foods ready, e.g. put your bowl, spoon and favourite whole grain cereal box on the table. Just pour your cereal in the morning and add milk and frozen berries.
3) Pack "breakfast to go" the night before so you can enjoy it when you get to work, or on your commute (if you take the bus or train). Some examples of healthy grab'n'go foods: whole grain cereal, nuts, dried or fresh fruit, juice, milk, individual portions of cheese and yogurt, fruit cups
4) For more ideas, visit the “Health News" section on this website

- Zannat Reza


Q: I usually grab a coffee and muffin on my way to work. What’s wrong with that? - Caroline
A: Grabbing the occasional coffee and muffin is OK, but you’re better off going for a power breakfast that includes at least three of the four food groups and a source of protein.

Try to include fruit and milk products because many people don’t get enough of these foods. So at the coffee shop choose a whole grain bagel with cheese and a small juice. Some places even have a yogurt and berry mix available.

If you need your caffeine kick in the morning, go for a latte. Lattes are mostly milk and are packed with the energy and 15 essential nutrients you need to keep you going through the day.

- Zannat Reza


 
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