Whole Grains and Breakfast

University Staff and Faculty are busy! With the important work you do, eating well is very important. Eating breakfast doesn’t have to be time consuming. Preparing it ahead of time and eating on the go is a great option for busy people. Starting your day off with whole grains is a great way to stay full through the morning and set yourself up for success.

Whole Grains 

Whole grains are just like they sound. They use the whole part of the grain kernel which differs from refined grains which remove parts of the grain through processing.

Benefits 

• Fibre
• Vitamins
• Minerals

What is fibre?

Fibre is the part of plant foods that your body can’t digest or absorb. Even though your body can’t absorb them they are still important. It helps control your blood glucose, blood cholesterol, and helps you feel full longer. It also helps promote a healthy digestive system and promotes regular bowel movements.

Health impacts 

Eating whole grains reduces the risk of:

• Stroke
• Colon Cancer
• Heart disease
• Type 2 diabetes

Enjoying a variety of whole grains in your diet helps you feel healthier and happier!

Breakfast 

Breakfast is the first meal of our day and provides fuel for your day ahead. There is no right or wrong way to have breakfast, so figuring out what works for you is the key to starting your day off right.

Why is it important?

• It helps your body recognize fullness and hunger cues.
• It gives your body nourishment and fuel.
• It improves your concentration for the day ahead.

Helpful Tips

• Choose a time that works for you.
• Make breakfast a social event.
• Incorporate fruits, vegetables, proteins, and whole grains.

Canada Food Guide's Classic Overnight Oats

This recipe for an easy breakfast takes 8 minutes to prepare and makes one serving. 

Ingredients: 

• 1/3 cup lower fat plan yogurt
• 1/3 cup large flake oats 
• 1/3 cup of lower fat milk, unsweetened fortified soy beverage or water
• 1/2 tsp cinnamon 
• 1/2 cup frozen strawberries 

Directions: 

In a medium-sized mixing bowl, whisk together all ingredients except strawberries. Spoon into a jar or a containter with a tigh-fitting lid. 

Refrigerate for a least 4 hours, but preferably overnight before eating. Top with strawberries when ready to serve. 

Helpful Tips

• Eat overnight oats cold or warm. If you prefer them warm, heath up in the microwave before eating. 
• Stir in more milk, unsweetended fortified soy beverage or water before eating if you prefer a looser consistency. 
• Switch it up! Use your favourite seasonal fruit instead of frozen strawberries. In the summer, try peaches, plums or blubetteries. 

Recipe sourced from the Canada Food Guide: Classic overnight oats - Canada's Food Guide.