A berry healthy start can boost your morning

Did you know? Almost 40% of Canadians skip breakfast.

When you're feeling rushed in the morning, sometimes breakfast is the last thing on your mind. If you skip your morning meal your body and brain will lack fuel it needs to keep you functioning at your best. You may not just be less alert and unable to concentrate, but you’re also missing out on some big benefits. Here are 5 tips on how to get the most out of breakfast:

1. Don't skip breakfast.

Starting the day on an empty stomach increases your chances of getting brain drain, which can lead to an unproductive day. Eating a healthy breakfast can improve healthy weights and reduce weight gain over time. It also helps improve appetite control and gives you a better intake of key nutrients including calcium, vitamin D, potassium and fibre.

2. Keep it balanced.

When you're making breakfast remember to keep it balanced. A meal that consists of carbohydrates, protein and fibre will give you the boost you need so you can stay alert and avoid the mid-morning munchies.

3. Prep it before.

Beat the morning mayhem by prepping meals and snacks the night before. When you're cutting veggies for dinner, take a couple extra minutes to chop up some fruit for the morning after. Dinner leftovers can make great breakfast ingredients or mid-morning snacks, so put aside a little extra before you chow down.

4. Drive by the drive-thru.

If you have the time to wait in a drive-thru line for breakfast, then you definitely have the time to make something at home. Take that extra time to throw some things together, like fruit and yogurt. This can be a quick and easy task if you prep the night before.

5. Grab and go.

If you have to eat on the run, there are still healthy options to grab on your way out. A home-baked whole-grain muffin, a hard-boiled egg, or some nut butter and banana wrapped in a whole-wheat tortilla are quick and easy healthy options that you can grab and go.

Make-ahead berry breakfast parfaits


1 cup large-flake rolled oats 250 mL
1/4 cup chopped almonds, pecans or walnuts (optional) 50 mL
1 tbsp ground flax seeds (optional) 15 mL
1 1/2 cup 2% plain yogurt 375 mL
1 1/2 cup 2% vanilla yogurt 375 mL
2 cups blueberries, sliced strawberries and/or raspberries 500 mL
  • Refrigeration time: 8 hours


Step 1
In a skillet over medium heat, toast large-flake rolled oats and nuts (if using), stirring constantly, for 2 to 3 minutes or until golden and fragrant. Immediately transfer to a bowl and let cool. Stir in flax seeds (if using).

Step 2
In a bowl, whisk together plain yogurt and vanilla yogurt.

Step 3
Alternately layer oat mixture, yogurt and berries in four individual 1-1/2-cup (375 mL) reusable containers with lids or tall glasses. Seal with lids or cover with plastic wrap and refrigerate for at least 8 hours or up to 2 days.

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