It’s been proven: people who eat a good breakfast function better physically and intellectually throughout the rest of the day. Eating breakfast every morning may even help control weight.

By breakfasting, we avoid the 11 o’clock energy slump that often has us reaching for a less-than-wonderful snack like cake and coffee. So it would be a shame to deprive yourself of the first meal of the day! You’re always in a hurry? You’ve no time for breakfast? Get inspired with these fast and easy early-morning pick-me-ups!

The BNT (breakfast in no time!)
In a blender, combine one part milk, one part plain yogurt and fresh or frozen fruit of your choice for a fast and nutritious breakfast. For variety, add wheat germ or ground flaxseed before blending, or garnish with whole grain cereal for crunchiness.

Porridge, pronto
On hectic mornings, nothing could be easier than oatmeal! Opt for the plain variety with no added sugar. Place oatmeal in a bowl, pour in some milk (instead of water) and microwave for 1 minute. To sweeten, top with fresh or dried fruit (cranberries, raisins, etc.) or a hint of maple syrup. Garnish with slivered almonds. Satisfying! 

The classic
You’ve got to admit that toast takes no time to make! For a truly nutritious breakfast, choose whole grain bread and top with almond (or peanut) butter and banana slices, ricotta cheese and pear slices, or applesauce and a slice of part-skim cheese.

Bagging it
Grab a small bag of high-fibre (2 g or more per serving) snacking cereal with a few almonds tossed in, add a yogurt drink and a piece of fruit and then breakfast in the bus or at work. For a quick start to the day, you can also opt for peanut butter on bread, a fruit juice and a cheese stick, or a small muffin, a soy drink and some dried fruit (apple slices, apricots, etc.).

Be prepared
The idea is to save a few precious minutes in the morning by preparing breakfast ahead of time. Keep small, high-fibre muffins (homemade or healthy store-bought ones, stored in the freezer), peeled hardboiled eggs, cheese cut in cubes, and ready-to-eat fruit chunks in the fridge. With this done, you can whip up a delicious parfait of fruit chunks, yogurt or cottage cheese, and muesli.