Start Your Day Off Right!

It may seem like a contradiction, but research shows that people who eat breakfast tend to be thinner than people who skip the first meal of the day. It could be because they're less tempted to eat a pastry or another fatty sweet food later in the morning. They're probably also more reasonable on portion sizes at lunchtime!

Just ask the 4000 American adults who've lost an average of 30 kilos (66 lbs) and maintained their new weight for over five years. When surveyed by researchers, they all said that eating a balanced breakfast was one of their new habits. You can do the same!

Breakfast means breaking the fast

People who skip breakfast have a harder time concentrating and memorizing information. This is true both at work and school. And it is not surprising: after a night with no food, our blood sugar is at its lowest level and blood sugar is what fuels your brain and muscles.

It isn’t enough just to eat. It is important to eat a balanced breakfast that includes at least three of the four food groups. To keep us from running out of steam before lunchtime, breakfast must also contain enough protein. Good sources include milk, cheese, yogurt, eggs, nuts, peanut butter.

Not hungry? No time to eat?

Bring along something nutritious and eat it on the way to work or at work later on. Always keep the following on hand: cereal, nuts, dried and fresh fruit, nutritious cereal bars, 100% pure fruit juice, milk, individual portions of cheese and yogurt, whole-grain rusk, fruit cups, etc. This makes it easy to throw together a balanced breakfast on the go.

You're on the go but want to have a family breakfast at home?

To save time, set the table the night before and get the non-perishable foods ready. You can also plan ahead: cook hard-boiled eggs, cut up fruit and cheese, get the French toast batter ready, etc. Avoid the "I don't know what to eat" excuse by posting a list of possible breakfast combinations on the fridge. This will get you started on mornings when you are in a big rush!

10 quick breakfasts

1. Bowl of cereal with milk and a sliced banana.
2. Cheese sandwich and 100% pure fruit juice.
3. Toast with peanut butter and a glass of milk.
4. Yogurt with cereal and diced fruit.
5. Scrambled egg sandwich (beat 2 eggs in a cup and cook in the microwave for one minute) and a glass of milk.
6. Fruit smoothie with a homemade muffin.
7. Toasted bagel with cheddar and 100% pure fruit juice.
8. A pear with yogurt and a few nuts.
9. Whole wheat waffles with cottage cheese and diced fruit.
10. Oatmeal with milk and dried fruit, and 100% pure fruit juice.