Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
Breakfast Ideas
Breakfast remains the most important meal of the day. It is critical to “break-the-fast” upon waking and supply energy the body needs to start the day. Breakfast is an important source of nutrients which will help improve mental and physical performance in the first half of the day.
If you’re not a breakfast eater, don’t panic. Aim to eat something within the first 2 hours after waking.
Breakfast, like all meals, should meet the following 6 criteria:
(1) Largest portion of food on the plate should be vegetables and/or fruit
(2) Include both carbohydrate and protein – aim for 3 of the 4 food groups.
(3) Keep the meal reasonable in fat.
(4) Ensure it is of high quality – e.g. whole wheat versus white bread.
(5) Promote hydration by drinking water.
(6) Ensure it is pleasurable – something you actually enjoy eating!
Breakfast Examples:
- The old standby: Whole grain cereal, milk and fruit
- A shake made from soft tofu, fruit and juice OR yogurt, frozen berries and milk.
- A parfait made of granola, yogurt, kiwis and strawberries
- An egg and vegetable scramble on brown toast
- A veggie sausage patty with an egg on an English muffin – plus fruit or juice.
- Beans on toast with fruit on the side. Items to de-emphasize: bacon, fried meats, pastries, high sugar cereals, white bread and other low fibre foods!
Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!
Article written by Patricia Chuey and reprinted with permission