In a recent TV interview with CBC National News, I had the wonderful opportunity of meeting award-nominated journalist Heather Hiscox and rate her favourite morning meal. As the anchor for the national morning news, Heather starts her day at 5:30 am with “a handful of Shredded Wheat, some bran buds, half a banana and 2% milk.” It’s been her breakfast for the past ten years, and it tides her for at least four hours.

In rating her breakfast, I used the following five-point criteria:
1. Variety – does the breakfast contain foods from at least three of the four food groups in Canada’s Food Guide? Bonus points if veggies are included at breakfast!
2. Fibre – is there at least 4 grams of fibre?
3. Protein – is there about 20 grams or more protein?
4. Healthy fats – do any of the foods provide healthy fats?
5. Whole grains – are the choices whole grain?

So did Heather pass the breakfast test? Well, her breakfast included foods from three food groups; the meal contained at least 4 grams of fibre, thanks to the cereal and bran; and her cereal choice was a whole grain. When it came to protein though, Heather’s meal was shy of the 20 grams of protein that’s often recommended to help with satiety. Including a sprinkle of nuts or seeds would not only pump up the protein, but also add some healthy fats to the meal.

My overall grade for Heather’s breakfast: A-