Easy-to-make Breakfasts

Here are some suggestions to get your day off to a healthy start – no matter how little time you have.

On a plate or for the road:

• Whole wheat or multigrain toast or English muffin topped with peanut butter, baked beans, eggs or cheese with milk and a piece of fruit
• Banana dog (peanut butter, a banana, and raisins in a long whole grain bun or wrapped in a whole grain tortilla)
• Cold pizza and 100% fruit or veggie juice

In a bowl or 'to-go' container:

• Whole grain cereal with 1% milk topped with fruit and nuts
• Lower fat yogurt with crunchy cereal, fruit (fresh or dried) or nuts – serve in a bowl or "to-go" container for the road
• Country cottage cheese (apple cubes mixed with cottage cheese) and a mini bran muffin

In your hand:

• A cereal bar with milk or a yogurt drink and piece of fruit

If you have more prep or eating time

• Hot cereal, such as oatmeal or cream of wheat, served with milk and topped with dried fruit and nuts
• Breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)
• French toast, waffles or pancakes (try whole wheat or whole grain varieties) topped with yogurt, fresh fruit and nuts
• Fruit and cream cheese sandwich (use strawberries or other fresh fruit and muffins or crumpets for a change from bread)
• Sandwiches – grilled cheese, peanut butter and jelly, or another favorite
• Fruit smoothie

Blueberry Soy Shake

250 mL (1 cup) fresh or frozen blueberries 250 mL (1 cup) vanilla flavoured soy beverage 125 mL (1/2 cup) French vanilla yogurt 250 mL (1 cup) ice cubes Preparation:

• Combine all ingredients in a blender until smooth.
• Serve in a glass with a straw, garnished with 2 or 3 blueberries.

Makes 2 servings.

Nutritional analysis per serving:

• Calories - 141
• Protein - 7.5 g
• Fat - 3 g
• Carbohydrate - 24 g
• Fibre - 2.6 g

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC