Making changes to our usual eating habits for the better can feel like a big step to take at first. In order to better ease the transition to new food patterns, it is always best to start with the meals you already eat.

Starting with the first meal of the day…breakfast!

Here are 5 foods you can easily add to your breakfast dish to help improve the nutritional quality of this everyday meal.

1.Milk or Milk Alternatives

Milk is rich in protein and in important nutrients such as calcium, phosphorus, B vitamins, potassium and vitamin D. Whether animal or plant-based, milk is a great way to add protein & additional nutrients to your daily breakfast creations.

How to incorporate them to your breakfast

As a main beverage
Into a morning bowl of cereal
As a base for a smoothie

2. Yogurt

Similar to milk, yogurt is rich in protein, calcium and certain vitamins & minerals to help build strong bones and teeth. Most yogurts also contain live cultures, also known as “probiotics”, which have been shown to promote a healthy digestion and a strong immune system (Read more about it here).

How to add them to your breakfast

In pancake batter such as these Greek Yogurt Blueberry Pancakes
As a base for a granola or cereal bowl
In a protein-rich smoothie

3. (Ground) Flax seed

Flax seeds are a must-have pantry staple as they are plentiful of nutrients. When eaten ground, they are particularly rich in essential Omega 3 fats as well as soluble fiber to help promote a more regular digestion.

How to add them to your breakfast

Sprinkled over fresh pancakes
Added to your morning toast or oatmeal such as this Blueberry Flax Oatmeal
Added to a smoothie

4. Nut or seed butter

Whether you’re team crunchy or smooth, nuts & seeds make great additions to our breakfast items. They are also rich in essential and healthy fats for long term health benefits and a good heart health.

How to add them to your breakfast

Drizzled onto a pancake
Layered on toast such as this Peanut Butter Banana Toast
Added into a creamy smoothie

5. Spinach (and other leafy greens)

Nowadays, it is recommended to include at least 1 leafy green vegetable into our everyday meals. Among the many greens, spinach is particularly rich in iron, folate, potassium and other important vitamins and can easily be added to any kind of breakfast to help increase its nutritional value as well as its fiber content.

How to add them to your breakfast