Nutrition

Healthy Eating Habits

1. Breakfast It's the most important meal of the day. A healthy breakfast will give your body what it needs to start the day off right. A nutritious and balanced breakfast should include a good source of protein such as eggs. Protein helps you control the rate at which food energy is absorbed and therefore provides lasting energy that stays with you longer. When you wake up, your body is low on energy because it never stops working, even while you're sleeping - pumping your heart, breathing and helping you rejuvenate for the next day. First thing in the morning, you need to provide your body with the food it needs to get the most out of your day.

Benefits

Including high-quality protein such as eggs at breakfast will provide you and your family with the energy needed to stay active longer.

Studies show that eating a healthy, well-balanced breakfast can:

• Improve Overall Nutrition - Eating breakfast can help you attain your essential nutrient intake requirements.



• Improve Control over Body Weight - Many studies have demonstrated a strong link between breakfast intake and weight control. In fact, a breakfast containing protein, such as one that includes eggs, is very beneficial. The lasting energy from protein can help keep you feeling fuller, longer. This can help to stop mid-morning cravings so you won't be reaching for sugary and high-fat snacks before lunchtime.



• Improve Concentration - Children who eat a healthy breakfast have an increased level of concentration and improved attention span, which can also contribute to:
  • Better math and reading skills
  • Improved classroom behaviour and attendance
  • Better test scores

Egg-cellent Fact Hungry in the afternoon? Have an egg for breakfast. Protein provides lasting energy that can help curb afternoon hunger and cravings and keep you alert. In order for you to have enough energy to fuel your daily activities, it is important that you eat balanced meals each day and include healthy snacks in between. Balanced meals should include a variety of foods from each food group (check out Canada's Food Guide for more information).

2. Lunch Lunch is essential to help you maintain your energy throughout the day. Once your body has used the energy from breakfast, it needs to be refuelled with a healthy lunch to keep you alert and active in the afternoon. Tips Making lunch at home can be easy, healthy, and can even help you save money. If you're strapped for time in the morning, consider a few of these simple time-saving tips:

• Make lunch the night before - Try making lunch at the same time you make dinner. If you're already cutting and preparing food for dinner, it's easy to do a little bit extra to set aside for lunch.
  
  
• Make it fun - For example, start a salad day ritual with friends. Everyone brings an item (hard-cooked eggs, cubed ham, various nuts and of course, lettuce and other fruits and vegetables) and before you know it, you'll have the heartiest salad with everything from all the food groups.
  
  
• Don't forget to stock up on snacks - Remember that it's important to carry a variety of snacks for your busy afternoon. If you're inclined to have lunch earlier in the afternoon, keep some healthy snacks on hand to help curb those mid-afternoon cravings and stay focused until dinner. Healthy snacks include:
  • Hard-cooked eggs
  • Whole grain bread or crackers and cheese
  • Veggies and low-fat dip
  • Fresh or dried fruit


• For those who eat out at restaurants - Learn how to read the menu and make healthy choices.
  • Try to eat the same portion as you would at home - avoid Jumbo, Giant or Super-sized items
  • Ask for a salad instead of fries
  • Go for the salad bar, but watch out for high-fat toppings like bacon bits, cheeses, croutons or high-calorie dressing
  • Choose grilled or broiled chicken breast or fish
  • Choose sandwiches made of lean roast beef, turkey, chicken breast, lean ham or egg salad (with low-fat mayo) and fill them up with lots of lettuce, tomatoes, and other fresh veggies. Go easy on the mayo or choose mustard instead.

3. Dinner After a full day of work and/or school activities, your body needs to rejuvenate with a healthy and well-balanced dinner. Suggestions Eat early - Try to eat dinner in the early evening. This will give your body enough time to make use of the energy dinner provides. Eating too close to bedtime might make you feel uncomfortable and restless. Don't skip dinner - While you might not need as much energy at night, it's still important to eat dinner. A healthy dinner will help you obtain the essential nutrients you didn't get during the day, and help your body perform all the functions it needs to keep working while you sleep.

• For those of you who have a sweet tooth - Yes, desserts can be part of a healthy lifestyle. Opt for fresh or canned fruits, yogurt, frozen yogurt or low-fat oatmeal cookies to satisfy your sweet cravings.

Regular eating patterns and physical activity will help you maintain your weight. When you make a habit of missing meals, your metabolism slows down to compensate for the lower amount of calories that you are feeding your body. By skipping a meal you end up feeling even more tired, stressed and unable to concentrate.