March is Nutrition Month in Canada and this year’s theme is “Make it and Take it.”
The idea is to help Canadians make healthy food choices all day long. For many people, the easiest time to make a healthy choice is first thing in the morning. At this time of the day, time is limited and routine is important. Here are some ideas:
Oatmeal: There is something wholesome and good about starting your day with oatmeal. Sometimes eating oatmeal can make you feel like a better person.
Unfortunately, instant oatmeal packages are low in fiber and high in sugar, and often leave you feeling hungry again at 9:30.
Cooking whole oats is a better alternative, but then you need time and have to wash a pot. One time-saver is to cook a big batch of whole or steel cut oats on the weekend, and pack in individual servings for the rest of the week. Then you can just reheat them in the microwave at work with a little milk, sweetener, berries or nuts. Some good combinations to try: cinnamon, blueberries and walnuts; apricots, cardamom and coconut or apples, cloves and toasted pecans.
Muesli Parfaits: for those who do not like hot cereal, another option is to layer muesli with yogurt and fruit in a mason jar the night before. Muesli is like granola without added oil and sugar. Raw oats are mixed with dried fruit, nuts and seeds. Overnight, it will soak up the liquid which softens it and helps with digestion (can also be eaten with milk). You can also use granola, but choose brands that are lower in sugar.
Smoothies: Blend frozen fruit with milk, yogurt and a little protein powder and pour in your to-go cup for work. Smoothies are a good option for those who don’t have a good appetite in the morning.
PB&J: Preferably on whole grain bread, this is a timeless classic can be made the night before and is very portable. If you are avoiding wheat, it can also be eaten on whole grain rice cakes or other gluten-free cracker. My favourite combinations are peanut butter with sliced banana and sprinkled cinnamon or toasted almond butter with apricot preserve.
The morning grazer: for those who don’t eat a breakfast per se, but prefer to nibble throughout the morning, it may be a good idea to keep some snacks at work: fruit, hard boiled eggs, nut and seed mix, yogurt. This way you can avoid the coffee break run to the vending machine or Tim Hortons.
-Serena Caner is a registered dietician who works at Shuswap Lake General Hospital.