Blog Post #1


By: Fallon Streef – PR Student at Humber College                            Thursday, March 3, 2016

The next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long. Here are five great breakfast foods that are convenient and quick, but give you a good boost in the morning.



You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal’s there because oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.


Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.


This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition.)


Move over: smoothies are king now. Yes, smoothies involve a lot of ingredients and clean-up, but if you take time to prepare them the night before, you’ll have a quick, easy sip ready-to-go in the morning.

One thing to remember is to balance your smoothie’s fruit ingredients with vegetables. Fruits are natural sweeteners and when the blender strips their fibrous skin, you’re essentially left with sugar…if you skip the handful of spinach or kale or cucumber or whatever vegetable you like most in a smoothie.



The basic idea is to cover two pieces of toast with smashed-up avocado, a fried or hard-boiled egg, a sprinkle of sea salt and crushed red pepper flakes. Sure, slicing and smashing avocado adds a minute or two to your total breakfast time (definitely not like reaching into the fridge for a yogurt), but avocado, a superfood, is rich in vitamins and monounsaturated fats — the good-for-you fats that lower belly fat, improve cholesterol, and boost your brain.

Eggs are not required for avocado toast, and they make the most sense to cut if you’re short on time. But, a slew of science shows a protein-rich breakfast (eggs fit the bill) curbs hunger and the amount of calories a person consumes at lunch. Here’s a hack: hard-boiling a handful of eggs on, say, a Sunday, makes it so you can quickly grab eggs during the week to slice and put atop your toast.

5. Breakfast Cereal

It’s quick and convenient – but you have to make smart choices for it to be a smart breakfast. Always look over the nutritional facts panel on the side of the box. The front of a cereal box is notorious for cleverly-worded overstatements regarding nutrition. Stick with cereals that list whole grains as the first ingredient. Aim for a fiber content of at least 4 grams per serving; a saturated fat content of 0%; and a sugar content of under 10 grams. A bowl of genuinely healthy cereal served with 1% or non-fat milk is a great way to start your day.

.Here are some hyperlinks that will lead you to some fantastic breakfast recipes if you have a little bit more time in your mornings.




As someone who eventually wants to pursue their career in Food and Beverage PR, I encourage each and every one of you to start eating breakfast and follow these guidelines. Don’t forget that breakfast is the most IMPORTANT meal of your day, and it will help you be more successful throughout your week. Just get up an extra 10 minutes earlier, and you’ll notice a world of a difference. What’s your favourite breakfast recipe? What helps you get that extra boost in the morning? Let me know, for future postings!


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