BLAST OFF your day with a QUICK & HEALTHY breakfast!…

By Andrea Holwegner, Health Stand Nutrition Consulting Inc.

Building a balanced meal at breakfast can be quick and easy! Simply include a grain or starch, a vegetable and/or fruit, and a source of protein, and you’ve got a balanced meal! Beginning each day with a balanced meal helps to ensure that you are getting the energy, vitamins, minerals and other nutrients that will help you stay focused, energized, and in a great mood throughout the morning.

Eating breakfast is also important for weight control as it sparks the metabolism, and helps you avoid overeating later in the day. Here are some SUMMER breakfast ideas that are fast, nutritious, and balanced:

GRAIN/STARCH	VEGETABLE AND/OR FRUIT	SOURCE OF PROTEIN
Multigrain toast	Nectarine	Wedge of Cheese
Whole grain wrap	Banana	Peanut Butter or Nut Butter
Reduced-fat bran muffin	Apricots or Plums	Milk or Soymilk
Whole grain cereal	Blueberries or Blackberries	Yogurt
Whole Wheat English muffin	Tomato slices	Quick Egg & Cheese (see recipe below)
Hot cereal	Watermelon	Milk or Soymilk
Whole grain cereal	Dried cranberries or raisins	Nuts or Seeds
Barley Pancakes (see recipe below)	Strawberries or Raspberries	Yogurt or Cottage Cheese

Quick Egg & Cheese

This is a great quick weekday recipe that comes from www.eggs.ca. Combine with a toast or English muffin and a piece of fruit or tomato slices to balance the meal.

What You Need:
· 1 egg
· 2 tsp shredded cheese

How You Prepare:
Crack an egg in a microwave safe mug sprayed with oil or a nonstick spray. Pierce egg yolk with toothpick or fork. Cover with plastic wrap with one corner pulled back for venting.

Microwave on MEDIUM-HIGH (70%) for 45 seconds to 1 minute or until desired doneness. Sprinkle cheese on top of the egg in the mug. Let stand 1 to 2 minutes without removing plastic wrap.

Nutrition Information Per Serving:
Calories: 91
Carbohydrates: 0 g
Protein: 7.3 g
Fat: 6.5 g
Dietary Fibre: 0 g