Mothers of Preschoolers

Healthy Eating

Breakfast Ideas for the whole family

Everyone has heard it before: breakfast is the most important meal of the day. It’s true!

When you wake up in the morning, your body has been fasting for a number of hours. That is why breakfast “breaks the fast.”

When you wake up, your body’s blood sugar level is low. Without a nutritious breakfast to start the day, both your mind and body will suffer. Our brains and nervous systems are the prime consumers of blood sugar. They need a good supply of food (and the sugars in food) to work well. Here are some tips for having a balanced breakfast that the whole family can eat.

Ready-to-eat cereals are good choices. Just be sure to buy one that contains some whole grains, fibre, and the least amount of sugar and fat.
Instant oatmeal is a powerful breakfast. It provides both fibre and energy to start the day. If you add some fresh fruit, yogourt or even dried fruit, you will have a breakfast that will help your child get through the morning with energy to spare.
Two pieces of whole grain toast with a natural nut butter makes a good match. Look for President’s Choice Just Peanuts and Kraft Natural Peanut Butter. “Natural” peanut butter has less sugar and salt than other kinds. Your child will be getting fibre, protein, calcium, and iron. Add a banana and a glass of milk and your child will have a complete meal.
If your child won’t eat a piece of fruit in the morning, be sure to provide them with a juice.
Avoid fruit drinks as they usually contain only a small amount of actual juice but lots of sugar.
Homemade granola.

Here’s a homemade granola recipe from the Canola Council of Canada:

Granola

This recipe makes 6 cups - a serving size is 1/3 cup (85 mL).

3 cups rolled oats 750 mL

1/3 cup firmly packed brown sugar 85 mL

½ cup canola oil 125 mL

1 cup dried apples, chopped 250 mL

1 cup raisins 250 mL

½ cup walnuts 125 mL

1/3 cup sunflower seeds 85 mL

2 tbsp sesame seeds 30 mL

Preheat oven to 350°F (180°C).

Combine rolled oats, brown sugar, and canola oil in large bowl. Add all other ingredients and stir well. Spread the mixture on a cookie sheet with a rim. Bake for 30 minutes or until golden, stirring twice. Cool and store in a jar or container with a tight lid.

Per serving:
Energy: 202 calories/850 kilojoules

Carbohydrate: 25 g

Potassium: 186 mg
Protein: 3.6 g

Dietary Fibre: 2.5 g

Iron: 1.2 mg
Total Fat: 11 g

Sodium: 8 mg

Calcium: 22 mg