Starting the Day Off Right

 iStock 000017132978Small

Health Tips with Karla Heintz (BSc), Nutrition Educator



Starting the Day Off Right

According to a recent survey, 23% of young children do not eat breakfast every day. Breakfast consumption falls, as children get older to 50% of middle-aged children and 64% of teenagers lacking it daily.  We know the early morning is a crucial time to feed the ‘fuel-deprived’ brain, as well as provide nutrients and energy to concentrate better in school and stay awake through class.  Here are some simple tips to make the most out of your mornings:

  1. Listen to your body. If you or your child is not hungry within 1 hour of waking, it often is a sign the last meal/snack the day before was too big.
  2. Focus on consuming something that provides energy (like whole grain cereals/breads), along with some protein and orFruit is an asset as it is packed with fiber and gives brain fuel too.  Eggs, yoghurt or milk related items provide some protein.
  3. Prepare the breakfast the night before, or at least begin to set it out the night before. This saves time you time in the morning.
  4. Alternate morning meals with whole flake oatmeal, as it provides soluble fiber, which is a great protector against high cholesterol and a grain of choice for many athletes. Raspberries and ground flax or salba seeds are a great addition too.


Karla Heintz (BSc) Nutrition Educator and Author of

‘Picky! Not Me Mom! A parents’ guide to children’s nutrition.