This post is part 1 of a 3 part series on back to back to school, back to work and healthy eating.
Sadly, summer is slowly fading away and the reality of back to school, back to work or back from vacation is starting to set in. The thought of having to make breakfast is probably the furthest thing from your mind.
During holidays, summer or vacation we often get out of routine of healthy eating and structured activity. Often we end up sleeping in late, skipping meals and eating away from home more often.
Below are several tips on how to get back into your daily, healthy routine and some ideas for delicious back to work, back to school breakfasts.
Breakfast is still the most important meal for the day. Think of this as a kick start to your day. Breakfast fuels not only the body but also the mind. It is very important for kids to be able to concentrate at school and to have the energy for after school activities. Breakfast is just as important for adults to concentrate on work instead of growling stomachs. It is also very important for parents to eat breakfast with their kids. You will be a good role model and promote healthy habits for life!
There are a lot of excuse for why people don’t eat breakfast:
“I don’t have enough time in the morning.”
Here are some time saver ideas:
- Breakfast does not have to be fancy. Planning out your breakfast the night before can save time.
- Set the table the night before
- Have an area designated in your kitchen for breakfast items so you are not looking through all the cupboards.
“I’m not hungry in the morning.”
There are consequences to not eating breakfast:
- Those who skip breakfast often overeat during the rest of the day, and tend to over eat calories throughout the rest of the day.
- Eating breakfast can help manage weight and other health conditions.
- Trying small things first like fruit, yogurt or a glass of low fat milk.
"Breakfast is boring.”
Make it delicious and something to look forward to:
- Yogurt, granola and fresh fruit
- Whole wheat English muffin with eggs
- Homemade whole grain muffin with fruit and a glass of low fat milk
- Whole grain cereal mixed with either yogurt or milk topped with fruit
- Scramble eggs in the microwave and put in a whole wheat tortilla with salsa
- High fibre cereal – try making a pot of hot oatmeal to last you a few days
- Spread peanut butter on a whole grain tortilla and roll up a banana or apple
- Homemade smoothies – fresh fruit, yogurt or low fat milk with some flax
Everyone is on the go with long hours at work and busy after school schedules. Often a sit down meal doesn't happen anymore. Parents who are looking for a way to regain control of their family life can use breakfast as a time to be together!
Next week, Andrea will provide ideas for packing healthy and delicious lunches.
Andrea Lewis is a Registered Dietitian at the Leduc Beaumont Devon Primary Care Network.