What Do You Eat for Breakfast?

What Do You Eat for Breakfast?

What Do You Eat for Breakfast?

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By Jemma Besson, RD CDE
Jemma Besson is a Registered Dietitian and Certified Diabetes Educator who works for Shoppers Drug Mart®.

I am sure it is not much of a surprise to hear that 40% of Canadians skip breakfast. In fact, this is one of the most common things I see when I am working with clients. Two things they also often have in common is afternoon energy crashes and evening over-snacking habits!

Eating a balanced breakfast is associated with:

  • A healthier weight and less weight gain over time
  • Improved appetite control – less cravings later on in the day
  • Improved intake of key nutrients such as calcium, vitamin D, potassium and fibre

By having a combination of protein, fibre and fruits or vegetables for breakfast you will be providing your body and brain with the fuel it needs to stay alert, concentrate and be more productive throughout the day.


Protein is essential at breakfast as it keeps you feeling full and satisfied for hours.

Ideas for breakfast proteins:

  • Eggs
  • Greek yogurt
  • Tofu scramble
  • Cottage cheese
  • Beans/legumes
  • Pumpkin seeds
  • Nut butter
  • Lean sausage
  • Salmon


Fibre at breakfast will come in the form of grains and starches. These provide your brain and body with the fuel it needs for thinking, concentrating and working muscles.

Ideas for breakfast fibres:

  • Whole grain bread
  • Whole wheat wraps
  • Steel cut or rolled oats
  • Quinoa
  • Granola (watch for added sugars)
  • High fibre cereal
  • Sweet potato hash

Fruits and Vegetables

Fruits and vegetables add additional fibre, helping to keep you feeling fuller for longer. Choose a variety of colours to ensure you are getting all the vitamins and minerals your body needs.

Fruits and vegetable ideas:

  • Frozen spinach in a smoothie
  • Diced peppers in an omelette
  • Mixed berries in oats
  • Sliced banana
  • Here the list is endless! Choose from fresh, frozen or canned (packed in water).

Three Hearty Breakfast Ideas:

  1. Overnight oats made with milk and Greek yogurt, topped with frozen blueberries, chia seeds and chopped walnuts
  2. Egg scrambled with onion and mushroom and a side of roasted sweet potato
  3. Quesadilla made with one whole wheat tortilla topped with eggs, diced tomatoes, peppers and avocado

Lemon Ricotta Pancakes
Serve these delicious panckaes with some creamy Greek yogurt and fresh blueberries for a filling and nutrient packed breakfast.

Makes 6 servings


  • 1-1/2 cups (375 mL) all-purpose flour
  • 2 tsp (10 mL) baking powder
  • 1/4 tsp (1 mL) salt
  • 1 cup (250 mL) PC Ricotta Whey Cheese
  • 3/4 cup (175 mL) 2% milk
  • 1 egg
  • 3 tbsp (45 mL) granulated sugar
  • 1/4 cup (50 mL) unsalted butter, melted
  • 1 tbsp (15 mL) grated lemon rind
  • 2 tbsp (25 mL) fresh lemon juice
  • 1/2 tsp (2 mL) pure vanilla
  • 1 cup (250 mL) fresh blueberries


  1. In large bowl, whisk together flour, baking powder and salt.
  2. In blender, add ricotta, milk, egg, sugar, 2 tbsp (25 mL) of the butter, lemon juice and vanilla; blend until smooth. Pour over flour mixture; stir until just combined. Fold in blueberries and lemon rind (batter will be thick).
  3. Heat large frying pan over medium heat; add 1 tbsp (15 mL) of the butter. Using 1/4 cup (50 mL) dry measuring cup, spoon batter into pan, smoothing and pressing top until 1/2-inch (1 cm) thick; do not let pancakes touch. Cook for about 3 to 4 minutes or until golden brown around edges of pancake bottoms. Using spatula, flip pancakes, pressing lightly until 1/2-inch (1 cm) thick. Cook for another 3 to 4 minutes or until fluffy and cooked through. Transfer to platter and repeat with remaining batter, adding remaining butter after six pancakes are cooked. Makes 12 pancakes.

Nutritional Information per 2 pancakes: Calories 320 cal, Fat 14 g, Sodium 320 mg, Carbohydrate 40 g, Fibre 2 g, Protein 9 g

Source: www.presidentschoice.ca

Registered Dietitian services are available through Shoppers Drug Mart at shoppersdrugmart.ca/dietitians. Schedule a free 15 minute chat to find out how a Registered Dietitian can help you achieve your personal health goals.

The information provided is for personal use, reference and education only and is not intended to be a substitute for a Physician’s advice, diagnosis or treatment. Please consult your healthcare professional for specific information on personal health matters. Please note: Dietitian services are currently only available in Ontario. Please contact your store to learn more. ®/TM 911979 Alberta Ltd. ©2020 Shoppers Drug Mart Inc.