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C-HEALTH BANNER

NUTRITION MONTH

Wednesday, March 1, 2000

Give some time to breakfast

By ANNE-MARIE SCOTT -- CANOE
National Nutrition Month is almost a week old, so if you haven't committed to one healthy habit yet, now's the time to do it.

 That's the advice from the Dietitians of Canada, who have a lot of nutritious ideas for this year's theme: "Great Food Fast."

 Canadians want their food to taste great, but they also want it immediately, says Susan Mah, a registered dietitian in Toronto. This year's campaign is aimed at making it easy to create fast, nutritious meals that also taste great.

 "The topic for this campaign is very timely," says Mah. "If people could pick up one or two of the Nutrition Month tips, and stick with them, it would be a great start. The changes don't have to be big."

 Breakfast is one meal that many people skip because they don't feel like eating in the morning, or because they don't have the time.

 But, according to Mah, breakfast is the most important meal of the day. "Studies show that eating a wholesome breakfast helps people maintain a healthy weight, and we get much needed fibre from this meal."

 Few people have time in the morning to think, so planning ahead is a great way to have food available. Mah recommends these tips to help you have something ready to eat in the morning:

 Healthy Breakfast Ideas

  • Make banana bread or muffins ahead of time. Pre-wrap them or freeze them to keep them fresh.

     
  • Make a wholesome fruit shake that you can drink anywhere. They're very easy to make and great for kids.

     Blend one cup of milk with a ripe banana, and one cup of fresh or frozen berries, sweeten to taste with honey or sugar. Fast and delicious!

     
  • Make a scrambled egg sandwich by mixing two eggs in a cup, cover and microwave for 1 1/2 minutes.

     
  • Quick and easy: Use up leftovers for a ready-made breakfast.

     
  • Boost your fibre intake with a whole grain cereal, rye crackers and cheese, a bran muffin or whole grain bagel with peanut butter or cream cheese.

     
  • Mix yogurt with your favourite cereal and add diced fruit.

     
  • Try a wrap! Fill a tortilla with fruit and cottage cheese, or grated cheese and scrambled eggs (made in the microwave, as mentioned above).

     
  • Toss a handful of oatmeal, some dried fruit, sunflower seeds or slivered almonds and a dash of cinnamon into a container and mix in some yogurt.

     Mah recommends eating no later than an hour after getting up, but she stresses that the meal does not have to be big, and it doesn't have to be eaten all at once. "Have a glass of milk or orange juice, and then nibble on a muffin on the way to work. Whatever your habits are, just have something healthy - you'll feel the benefits," she said.

     So now is the time to ditch that cup of coffee and replace it with a smooth delicious shake. That way you won't be starving at lunchtime and you'll be able to make good healthy choices for your next meal.

     Coming soon: Healthy eating tips for fast lunches.

     
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