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Mothers of School-Age Children

Healthy Eating

Breakfast Ideas for the whole family

Everybody’s 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”!). The body’s blood sugar level is low and without a nutritious breakfast to start the day not only will you suffer physically but mental performance will also be compromised. The brain and the nervous system are the prime consumers of blood sugar therefore it is important to provide an adequate supply in the form of a balanced breakfast. This doesn’t mean you have to start cooking a 4-course meal; there are plenty of prepared foods available that will do the job nicely.

  • Ready to eat cereals are great, just be sure to get the ones that contain some whole grains, fibre and a minimum of sugar and fat.
  • Instant oatmeal is a power house breakfast. It is a great source of fibre and will provide energy to last the morning. If you add some fresh fruit, yogurt or even dried fruit, you have a breakfast that will help your child make it through the morning with energy to spare.
  • A couple of pieces of whole grain toast with a natural nut butter (eg: PC “Just Peanuts”, Kraft Natural Peanut Butter) is a great combination. Your child will be getting fibre, protein, calcium and iron.
  • Add a banana and a glass of milk and your child will have had a complete meal.
  • If your child won’t eat a piece of fruit in the morning be sure to provide them with a juice alternative.
  • Avoid fruit drinks as they usually contain only a small percentage of actual juice but lots of sugar.
  • Homemade granola; here’s a homemade granola recipe from the Canola Council of Canada; check out their website for more great recipes and information: www.canola-council.org.

GRANOLA
Makes 6 cups. Serving size is 1/3 cup (85 mL)

  1. 3 cups rolled oats 750 mL
  2. 1/3 cup firmly packed brown sugar 85 mL
  3. ½ cup canola oil 125 mL
  4. 1 cup dried apples, chopped 250 mL
  5. 1 cup raisins 250 mL
  6. ½ cup walnuts 125 mL
  7. 1/3 cup sunflower seeds 85 mL
  8. 2 tbsp sesame seeds 30 mL
  9. Preheat oven to 350°F (180°C).
  10. Combine rolled oats, brown sugar and canola oil in large bowl. Add remaining ingredients and stir thoroughly.
  11. Spread in a rimmed cookie sheet. Bake for thirty minutes or until golden, stirring twice. Cool and store in a tightly covered container.

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