Breakfast ideas with a twist Print

Breakfast ideas with a twist to start the day off right and reduce the risk of diabetes

Suzanna, 49, hadn’t been a breakfast eater since she was a teenager. She was certainly not a morning person and never felt hungry until about lunchtime. As she was struggling with obesity and creeping blood sugars, her doctor warned her that without some significant changes she would end up with Type 2 diabetes similar to her dad. She knew she needed to make some changes to get her health on track, and this included tackling breakfast.

Research shows that the benefits of taking time to eat a balanced breakfast are worthwhile for all ages. Breakfast gives your brain the essential energy it needs for a full day ahead, and breakfast eaters tend to struggle with their weight less than breakfast skippers. A large number of observational research studies also show that people who regularly eat breakfast also may have higher intakes of fibre, vitamins, calcium and other minerals, as well as lower intakes of fat and total calories. And there’s more.

A May 2012 article published by Mekary and colleagues in the American Journal of Clinical Nutrition shows that simply eating breakfast may also decrease disease risk. The researchers reviewed the eating patterns of more than 29,000 men that were followed for 16 years. Skipping breakfast resulted in a 20 to 25 per cent increased risk for developing Type 2 diabetes.

Build a balanced breakfast

As Suzanna learned, the key to starting the day out right is to ensure you have a combination of carbohydrates needed for brain satisfaction and protein needed for fullness. The easiest way to think about breakfast is to ensure you have the following three components:

1. Grains/starches such as whole-grain toast, high-fibre breakfast cereal, oatmeal or leftover pasta, rice or other grains from supper.

2. Fruits/vegetables such as fresh fruit, canned unsweetened fruit, dried fruit, frozen fruit or even raw or cooked veggies if you prefer.

3. A source of protein, such as eggs, nuts, nut butter, cheese, cottage cheese, yogurt, milk, soy milk, protein powder, tofu, meat, poultry or seafood.

Breakfast ideas with a twist

Looking for some breakfast ideas? Here are three common breakfast themes with a traditional option and a few new ones with a twist.

Yogurt parfaits:

– Traditional: vanilla/fruit yogurt, granola and fresh/frozen berries

– Tropical: plain yogurt, diced fresh/frozen thawed mango and fresh/canned unsweetened drained pineapple topped with sliced almonds and bran cereal.

– Banana split: plain/vanilla yogurt, sliced bananas, sliced strawberries and crushed peanuts.

Hot cereals:

– Traditional: rolled oats, diced apples and raisins served with brown sugar and milk.

– Pumpkin porridge: rolled oats, canned pumpkin, raisins, milk/soy milk, cinnamon, vanilla, peanut butter/nut butter served with brown sugar or maple syrup (see side bar for recipe).

– Cranberry crunch: steel cut oats, dried cranberries and cinnamon; top with toasted pecans/almonds/walnuts, milk and maple syrup.

Eggs:

– Traditional: scrambled, poached, boiled or pan-fried eggs with whole grain toast and fresh fruit.

– Mexican: whole grain tortilla wrap stuffed with scrambled eggs made with ham (optional), onions and red peppers topped with grated cheddar cheese and salsa.

– Greek: whole-wheat English muffin with a pan-fried egg, sauteed spinach with onions and olives and topped with feta cheese.

 

Recipe: Rise and Shine Pumpkin Porridge

Starting your day off with a warm bowl of oatmeal not only tastes fantastic but will boost your fibre intake and protect against heart disease. Here is a hearty protein-rich variation with added pumpkin to boost your beta carotene intake.

What You Need:

1 cup (250 mL) skim milk or soy milk

1/2 cup (125 mL) canned pure pumpkin (see Cook’s Note)

4 tbsp (60 mL) raisins

1 tsp (5 mL) pure vanilla extract

1/4 tsp (1 mL) cinnamon

1 cup (250 mL) rolled oats

1 tbsp (15 mL) peanut butter or other nut butter

In a pot on the stove, combine milk, pumpkin, raisins, vanilla and cinnamon and bring to a gentle boil.

Stir in oats and reduce heat until oatmeal is soft and creamy, then add peanut butter or nut butter.

Serve with milk and top with brown sugar or maple syrup.

Makes 2 large servings.

Cook’s Note: Canned pure pumpkin is unsweetened and not the same as pumpkin pie filling. To check if you have the correct one, review the ingredients and confirm that pumpkin is the only ingredient.

Nutrition Information Per Serving: Calories 365, Carbohydrates 60.6 g, Protein 14.3 g, Fat 7.7 g, Dietary Fibre 8.1 g

Andrea Holwegner, B.Sc., R.D., is The Chocoholic Dietitian and owns Health Stand Nutrition Consulting Inc. in Calgary.

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. Andrea and her team really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Andrea is an excellent teacher and motivator. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This