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May 2018

Starting the Habit Early: Making Time for a Balanced Breakfast

To say that mornings can be a very hectic time for households with young children is certainly an understatement and we may sometimes feel like we simply don’t have enough time for breakfast. The good news is that a little planning the night before goes a long way and that having a balanced breakfast before heading to child care or school can be done!

Firstly, what do we mean by “balanced”?

A balanced breakfast includes foods from at least 3 of the 4 food groups, as defined by Canada’s Food Guide. Some quick early morning balanced breakfast options include:

Hot breakfasts

  • Whole wheat tortilla filled with scrambled eggs, made with cheese and/or veggies
  • Hot oatmeal with fruit pieces and some nuts or seeds inside for crunch!
  • Waffles or pancakes with fruit and a glass of milk

Cold breakfasts

  • Hardboiled egg with a slice of whole wheat bread and mozzarella cheese
  • Bowl of cereal with milk and a fresh fruit
  • Yogurt mixed with granola and a fresh fruit

How to manage the morning rush?  Plan a bit the night before!

  • Have a bowl of fresh fruit ready on the counter or table (ex: bananas, oranges, apples, and pears)
  • Set the table for breakfast after dinner
  • Make sure any homework is complete and school bags are packed
  • Keep some on-the-go breakfast options in the pantry and fridge for backup! (ex: pita bread, sliced cheese, yogurt tubes, easy-to-grab fruit…)

Remember to model positive attitudes and healthy behaviours by having your own balanced breakfast too! By planning ahead and taking some extra time to eat a quick breakfast together, it will be easier for your children to form this healthy habit.

Author: Melissa Frankel, Registered Dietitian