Breakfast Basics

Find out what elements you need to make the perfect breakfast trio, plus get delicious recipe ideas

First published in Wish Winter 2006

Breakfast is the most important meal of the day – whether you like it or not! Studies show eating in the morning helps maintain a healthy weight and control cholesterol levels.

Try these nutritious starters.

Protein. A breakfast that includes peanut butter, low-fat cheese or yogurt will keep you feeling fuller longer. Sam Graci, founder of the Greens+ line of supplements, recommends starting your day with a protein shake (including whey protein isolate powder), which helps build lean muscle mass and burn body fat.
Whole grains. They help prevent diabetes and certain cancers. When choosing whole-grain bread, make sure “whole grains” are listed first on the ingredients label.
Grapefruit. It’s hard to beat this tangy fruit’s nutrition score: it’s loaded with vitamin C, helps lower cholesterol levels, can help you drop pounds, and there’s evidence it may even perk you up!

Wish recommended fuel for the day:

Hot Cereal Of Wild Rice, Grains & Dried Fruit
Make this delicious cereal ahead of time and warm it up in the microwave.

Banana Blueberry Smoothie
Ideal for eating on the run, this smoothie’s packed with vitamins, omega-3s and anti-oxidants – and it still tastes great!

Quick-Cook Scrambled Eggs
Can scrambled eggs get any faster? They can if you don’t have to dirty a bowl, a frying pan and a plate.

Granola With Yogurt & Honey
This breakfast staple provides the perfect mix of energy, nutrition and flavour.

Check out our best brunch collection for more great recipes to start the day with!

Read the next The Healthy Eating Guide article: Energy Breakdown.