Breakfast Made Easy: Why Breakfast is Important and Can Be Easy and Nutritious 

By Dani Renouf, RD, MSc, CDE 

Photo by Jimmy Dean on Unsplash

Mornings can be very difficult for many of us, especially if sleep issues are a factor and we cannot get the rest we need the night before. Eating first thing in the morning can become unappetizing, and so the day goes on, with nourishment delays that can then lead to deficiencies and possible overeating later in the day.

If you find yourself low on energy, struggling with weight management, or just feeling tired much of the time, then adding a breakfast when possible can truly help. Remember, adding breakfast anytime means you are giving your body an extra meal with which to nourish, which is beneficial to your overall health and energy level. Not only that, adding breakfast can also help with prevention and management of several health conditions. 

Trying to add a breakfast meal within 2 hours of waking is ideal, but if this is a challenge, try adding breakfast when you remember. Keeping preparation time to less than 15 minutes for breakfast is ideal because it helps with mindset and motivation: the goal is to nourish rather than spend your energy on meal preparation. 

An effective and simple way to assemble your breakfast is to think about it as a fistful of fruit or 1 piece of fruit, 1 cup or 2 pieces of whole grain food (like oats, whole grain toast), and 1-2 servings of protein (like1 cup low-fat yogurt or 1-2 eggs). And there you go, that’s breakfast made easy in the following ways: 

  1. Quick breakfast burrito – 
  1. Microwave Egg in A Mug with fruit and toast 
  1. Overnight oats with yogurt and berries 
  1. Yogurt bowl with fruit and homemade granola 
  1. Shredded wheat with fruit and 2% milk 

Not only do these simple recipes provide you with fuel to manage your busy day, they also help you meet your needs for fibre, protein, and fruits and vegetables. When we balance our meals in this way, we have better blood sugar control, heart and digestive health, and more opportunities to keep our muscle mass intact. These recipes also help you meet your needs for micronutrients or vitamins and minerals, so a great way to prevent deficiencies that are common in chronic kidney disease. 

Making meals easy, delicious, nutritious, and cost-effective are the key ingredients to achieving overall health and meeting your nutrition goals, so starting the day with breakfast creates that momentum that can make all the difference.