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Quick and Healthy Breakfast Ideas

Breakfast, or “break the fast??? is considered to be the most important meal of the day. It has been many hours since you last consumed any food or water. Your body is dehydrated, your sugar levels are low and you have little energy.Breakfast is the perfect time to give your body some healthy fuel to set it up for the day ahead. Don’t Forget to Eat Your BREAKFAST!

Make Time for Breakfast

Breakfast can improve your attention, mental performance and memory. If you start the day hungry your body stays in a fasting state which makes it much more difficult to concentrate. Eating breakfast has been shown to improve learning, memory and academic performance in school children. Breakfast helps boost your intake of important nutrients. Foods consumed at breakfast are usually breads, cereals, milk and yogurt which contribute carbohydrates, calcium and fibre to your diet. People who miss breakfast usually don’t make up these nutrients later. What’s more, many cereals are fortified with important vitamins and minerals which help you meet your nutrient needs for the day. Eating breakfast helps you maintain a healthy weight. Skipping breakfast is not an effective way to lose weight – in fact people who skip breakfast are more likely to be heavier than those who find the time to have some food in the morning. High fibre and protein choices will help you feel full for longer and can help prevent you from snacking on high fat, high sugar choices mid-morning, which is what can happen when your blood sugar levels drop and your body is craving a quick sugar fix.

Quick and Healthy Breakfast Ideas


  • select whole grain or high fibre cereals, muesli, oatmeal or porridge.
  • choose low fat milk, hot or cold
  • top with fresh, frozen or dried fruit and or low fat yogurt

Don’t Forget to Eat Your BREAKFAST! Light and easy

  • low fat yogurt topped with fruit, nuts and or muesli
  • fruit smoothies (blend low fat milk, yogurt, and your favourite fruits)
  • fresh fruit salad (cut up your favourite blend of fruits)


  • whole grain/rye toast, thinly spread margarine or light cream cheese
  • choose your topping: for example peanut butter, fruit jam, honey, cheese
  • scrambled, sunny-side-up, or poached eggs

Make time for breakfast and your body will thank you. Ref: Murphy MJ et al. Arch Pediatr Adolesc Med 1998;152:899-907; Pollett E, Mathews R. Am J Clin Nutr 1998;67:S804-813; Rampersaud et al. J Am Diet Assoc 2005;105:743-760; Wesnes KA et al. Appetite 2003;41:329-331.