Katelyn Sander

Healthy Breakfast Choices

“Breakfast is the most important meal of the day” … We know you’ve heard this before, but how often do you actually think about it? How many days have you found yourself running late and considered skipping breakfast? If it’s happened, even just once, you need to consider the following…

Starting your day with a healthy breakfast can help to sustain your energy for the rest of the day, curb your appetite, and set the stage for making smarter food choices later in the day.

So, what kind of breakfast qualifies as a “healthy breakfast option”?

Oatmeal: It’s low in calories, high in complex carbohydrates, and can help you lower your cholesterol. To sweeten your oatmeal, add honey or fruit with some nuts.

Greek Yogurt: An option that’s high in protein – nearly twice as much as regular yogurt – and high in calcium. To sweeten, add fruit and nuts to it.

Eggs: An obvious healthy source of protein and vitamin D.

Smoothie: A quick way to get a lot of nutrients in your morning meal is to make a smoothie. You can use Greek yogurt, almond milk, flaxseeds, fruits, and can even add in some greens to get your daily veggie intake started.

One of my favourite smoothie recipes:

  • 1 cup of water
  • ½ cup of Greek yogurt
  • Handful of frozen berries
  • 1 tsp – ½ tbsp of flaxseeds or flax seed oil
  • Handful of spinach
  • Any plain protein powder for extra protein

Don’t have time to make your own smoothie (or breakfast) in the morning? That’s okay! The HUBOak Room, and Stratus Restaurant all have you covered with delicious, healthy smoothie options.

In short, to make changes to your body and improvements to your overall health, nutrition, in general, but breakfast more specifically, is a great place to start. This is because to start making positive changes, you have to start making different choices and creating new habits.

Looking for some healthy breakfast inspiration? Reach out to Michael. He can make suggestions, offer healthy substitutions, and more to help you transform your morning routine and improve your health.


Michael Bellissimo, Personal Trainer & Nutrition Coach, Toronto Athletic Club

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