Breaking the fast: Try this nutrient-rich meal on the go

It can be a challenge breaking the overnight fast with a nutritious meal when our brains are already buzzing with all the things we need to get done in a day.

But if we don't eat within two hours of waking, our energy level and brain activity won't keep up with our to-do list. Breakfast eaters tend to eat less throughout the rest of the day. They also tend to take in more fibre, minerals, and vitamins than non-breakfast eaters do.

According to dietitians, breakfast should include food from three of the four food groups. One of my personal favourites is the banana dog. Ever tried it? Just spread a slice of whole-grain bread with 2 Tbsp (30 mL) natural peanut butter and wrap it around an organic banana. Team that with a glass of organic milk or milk substitute, and you've jump-started your day.