The ABCs of a balanced breakfast

Nutrition & Well-Being
08 December 2021Hubert Cormier

Lunch is often seen as a monotonous meal where variety is lacking. You don't know what to eat and the same meal comes back often. Still, there are all good reasons to give importance to this meal, which will sustain you part of the morning. To help you figure it out, here are the ABCs of a healthy breakfast.

Go for complex carbohydrates

Complex carbohydrates like whole grain bread, whole grains, and foods high in starch provide energy over a longer period of time than foods high in refined sugars. Plus, if these contain fiber, that's extra. The presence of dietary fiber helps delay the absorption of carbohydrates, which has an immediate impact on blood sugar (i.e. your blood sugar level) which tends to rise less significantly after a meal.

Add fiber!

Studies show that people who eat breakfast tend to reach dietary fiber recommendations more easily. Fiber is important because it regulates bowel function, contributes to healthy weight management through its satiating effect, and plays an important role in the prevention of cardiovascular disease. At lunch, you will find the fibers in fruits, vegetables, seeds, nuts, whole grain products (check that the word "whole" or "whole" accompanies the words "flour" and "grain" in the list of ingredients). Bon Matin™ Smooth Multigrain Bread alone provides 9g of fiber per 2-slice (86g) serving, making it a high source of fiber.

Think about protein!

Canada's Food Guide recommends consuming protein foods with all meals. For breakfast, consider Greek yogurt, skyr, cow's milk, protein shakes, soy beverage, eggs, cottage cheese or cottage cheese, nut butter, or lean meats. Make sure your breakfast provides at least 15 grams of protein

Examples of balanced breakfasts

  • Toast covered with apple or pear slices and grated cheese. Brown;
  • Smoothie made with fruit and Greek yogurt or liquid pasteurized egg whites;
  • Toast spread with ricotta and covered with fruit puree;
  • Roasts with baked beans and a bowl of fruit;
  • Express omelet prepared with two eggs, a little grated cheese and vegetables including peppers, spinach, onions and mushrooms;
  • Avocado toast served with a poached egg (tip: mix avocado with Greek yogurt for a creamy texture and to add protein!); and
  • Protein oatmeal prepared from milk or soy beverage (tip: add an egg when cooking oatmeal. It will go completely unnoticed!).

You could also opt for Bon Matin™ No Fat, No Sugar Added Protein Loaf which alone provides 14g of vegetable protein per 2-slice (86g) serving, then add your favorite nut butter.

Lunch is therefore a guarantee of energy. It will only take a few minutes of your time in the morning to achieve this, often in less time than a snooze! How about setting your alarm clock 10 minutes earlier and eating breakfast every day for the next month or so?