A good breakfast = a good start to the day.
Breakfast is an important meal for the whole family, but especially for athletes. It fuels bodies and minds and gets them ready for a busy day. To do its best, a good breakfast should include at least three of the four food groups to provide necessary nutrients, including carbohydrates, protein, fibre, vitamins and minerals such as folate, iron and calcium.
Studies show that eating a good breakfast improves memory and concentration and helps children do better in school. So starting the day with a healthy breakfast can help the brain work better both on and off the ice.
Remember, kids will be more likely to eat breakfast if they see you eating breakfast. So set a pattern and help your children develop the lifelong healthy habit of eating a good breakfast even—especially!—when they have early morning hockey practice.
A delicious, balanced breakfast can be quick, simple and easy to prepare. Here are some tips to help you:
- Plan your breakfast menus ahead of time. Encourage your players to participate in the planning—they are more likely to eat breakfast if they helped decide the menu.
- Fill your grocery cart with a wide variety of foods. This way you'll have the ingredients you need on hand. Stock up on:
- Whole grain bagels, breads, pitas, cereals and oatmeal
- Fresh, frozen, dried or canned fruit (opt for fruit canned in juice)
- 100% fruit or vegetable juice
- White or chocolate milk or fortified soy beverage
- Cheese and cottage cheese
- Peanut and other nut butters
- A homemade breakfast sandwich or a muffin with a smoothie as well as foods like fruit, cheese, nuts, whole grain crackers and yogurt are great ideas for breakfast and can be enjoyed on the go. Try these breakfast favorites: