Studies have shown that eating a healthy breakfast can boost your energy, help to limit weight gain, and live longer.  The key is choosing the right foods that are rich in protein and fibre.  The combination of protein and fibre helps to fight hunger, keep you satisfied longer, and help prevent against some illnesses.  Eating a protein packed breakfast helps to keep the blood sugar stable for hours and prevent energy slumps that can lead to more eating.

Aiming to eat eight grams of fibre and 15 grams of protein is a great guide.  That equates to:

  • Two scrambled eggs with vegetables and one tablespoon shredded cheese wrapped in a whole-wheat tortilla, plus a medium apple.
  • A smoothie made with 1/4 cup oats (pulverized in a blender first), 1.5 cups of frozen berries, 1/2 cup of nonfat Greek yogurt, 1/4 cup orange juice, and one teaspoon orange zest.

Here are some other tips to a better breakfast:

  • Avoid eating only carbs. If you are used to eating pancakes or waffles for breakfast and don’t want to change that, there are ways to adapt your recipe to include more fibre and protein.  Replace half the flour in your recipe with whole-wheat flour and Greek yogurt in place of half the liquid.  Switch from syrup to nut butter and fruit.  If you want healthy carbs why not reach for whole grain slow cooked oatmeal.  Oatmeal has 4 grams of fibre per cup and when you add milk and nuts you increase the protein count as well.
  • If you aren’t hungry first thing in the morning don’t force yourself to eat.  Wait a few hours and eat something small such a Greek yogurt and berries or an apple and a bit of cheese.
  • If you are in a rush prep breakfast the night before. Mix chia seeds with yogurt and let it sit overnight for chia pudding.  Or do some overnight oats.  Whip up a smoothie with fruit, Greek yogurt, milk, and flaxseed.
  • Not a fan of breakfast foods?  No worries, there is loads you can eat in the morning. A peanut butter and jam (or banana) sandwich on whole grain bread is great in the morning. Or even a grilled cheese on whole grain bread.