Thrifty Foods

Smiles every day.™

The Most Important Meal of the Day

Your mom was right! Breakfast is the most important meal of the day. Why? People who "break the fast" by eating within 2 hours of waking experience:

  • Improved memory and cognitive functioning;
  • Enhanced energy for work, learning at school and play;
  • Weight loss/weight maintenance. Breakfast eaters tend to regulate their food intake better as well as eat less throughout the rest of the day;
  • Better nutrition. Breakfast eaters tend to take in more vitamins, minerals and fibre than non-breakfast eaters.

Why? Overnight, which is essentially a fast, our body uses up its glycogen stores (i.e. its carbohydrate stores) found in muscles and the liver. "Breaking the fast" ensures that our bodies replenish glycogen stores and the added fuel acts to jump-start the body's metabolism. In fact, any time we fast our body goes into starvation mode-the body's defense mechanism by which it decreases the amount of fuel it burns in order to conserve energy. This inherent reaction leaves the body tired and less able to perform. On the flip side, eating something within 2 hours of waking jump-starts our metabolism, and eating frequently throughout the day provides our bodies with the fuel they need to burn energy efficiently. Eating breakfast and continuing to eat frequently throughout the day supports achieving and maintaining a healthy weight.

In terms of breakfast, anything goes-well, within reason that is! Ideally breakfast should include foods from 3 out of the 4 food groups.

Grab-and-Go* Ideas for Quick Breakfasts

  • Cereal (choose one with 4 grams of fibre or more per serving) with raisins, banana slices or berries on top with milk, soy beverage or yogurt
  • Whole grain toast or bagel, a poached egg and canned or fresh fruit
  • Pre-made breakfast shakes such as Nestle Breakfast Anytime or Carnation Instant Breakfast (located in the cereal aisle)
  • Frozen waffles or pancakes with peanut butter and jam teamed with a glass of juice
  • A smoothie poured into a to-go tumbler-smoothies can be made the night before and refrigerated. Try these easy recipes:
  • Breakfast burrito: scrambled egg or Egg Beaters and salsa rolled in a tortilla
  • Muffin (cupcake size = 1 serving), a piece of fruit and a slice of cheese
  • A banana dog: 2 Tbsp. peanut butter on whole grain bread with a banana rolled up in it-don't knock it until you try it! Wash it down (literally!) with a glass of milk or juice
  • Cottage cheese and fruit with a granola bar
  • Try the "cheater's recipe" to make a homemade chai tea latte: steam 1 1/2 cups of milk and chai tea teabag in the microwave on high for 2-4 minutes (depending on microwave), pour into travel tumbler, and add 2 tsp. of sugar. Team your latte with a piece of toast and peanut butter and you're good to go.
  • English muffin pizza: toasted English muffin, slice of tomato and cheese on top
  • Any kind of leftover that is easy to carry: pizza is a great option add a glass of milk and/or piece of fruit

*All grab-and-go breakfasts can be made in under 4 minutes-trust me I've counted.

Have questions?

Dietitians are a trusted source for nutrition information. For answers to nutrition questions contact Dial-A-Dietitian at 1-800-667-3438.