March 2007 Edition
Health Wise- Spring Resolution: Bring Back Breakfast

Spring Resolution: 

Bringing Back Breakfast


By Suzanne Berryman, R.D.


You have heard it before — “Breakfast is the most important meal of the day”.  Have you ever wondered why?   After a night’s sleep, your body has gone through 8-10 hours without food and your metabolism has decreased to accommodate this fast.  They call it “Break-fast” because you need to provide your body with food to break the fast and start your metabolism working again.  Just like a car, your body needs fuel in order for it to go.


If you skip breakfast, you may notice a lack of energy during the morning or have difficulty thinking clearly.  If you are a seasoned breakfast skipper, consider eating breakfast, even if you are not hungry.  It may take two to three weeks to reset your appetite clock.  After that, you should notice a boost

in energy and morning alertness and there will be less chance of overeating later in the day.


As the weather gets warmer, time becomes even more precious and breakfast is often eaten on the go.  As

a restaurant or foodservice operator, it doesn’t take much to add breakfast items to your menu.  Depending on where you’re located and the type of patrons in your area, you can offer anything from healthy protein shakes, to high fibre cereals and whole grain breads and muffins, to scrambled

eggs and pancakes. 


Not everyone has time for a sit down breakfast.  Make sure you have choices for your customers who prefer to take breakfast back to their offices. Also, your breakfast offerings don’t have to be limited to traditional fare.  Crustless quiches, smoked salmon and capers on a bagel and poached eggs on whole grain English muffins are just as easy to serve in a

take-out container as scrambled eggs and toast. Plus, these more creative items give you the opportunity to reach a broader audience and will separate you from your competition.


Whether you are a full-service kitchen or a coffee shop, don’t forget about add-on sales.  Yogurts, juice, muffins and fresh fruit or fruit salad can be pre-packaged in advance and displayed in baskets or in a bowl of ice beside the cash register.  You never know when a customer coming in for

a cup of coffee might decide to take a little something with them.


Keep your customers’ health in mind by ensuring their meals are well-balanced by including at least three foods from the four food groups: grain products, vegetables and fruit, milk products, meat and alternatives.  A protein choice included with your breakfast will give it staying power and keep your customers satisfied until their next meal.


Some examples of a healthy breakfast include the following:

  •   High-fibre breakfast cereal with milk and a glass of juice.
  •   Low-fat granola mixed with yogurt and fresh fruit.
  •   Scrambled eggs, whole grain toast and fresh fruit.
  •   Low-fat, whole-grain muffin, yogurt and a piece of fresh fruit.
  •   Super Shake- blend some yogurt, orange juice and a banana into a thick breakfast shake.
  •   Toasted whole grain bagel with peanut butter and a glass of milk.