week 4 itinerary:
WAKE UP N
EAT!
Why it Pays to Eat a
Healthy Breakfast:
STATISTIC: People who eat breakfast
tend to be more mentally and physically
efficient for longer periods during the
day!
1. Breakfast provides you with energy and nutrients to fuel activities in
GOAL: To improve health and fitness by
eating a healthy breakfast each day.
2.
3.
4.
5.
the morning, improve concentration and prevent that mid-morning
“slump.”
Eating breakfast can help you maintain a healthy body weight.
People who skip breakfast may snack on foods that are high in fat
and sugar later on.
Eating breakfast can help you meet daily requirements for vitamins,
minerals, and essential nutrients
Eating a bigger meal in the morning may help curb hunger
throughout the day and help maintain more consistent energy
levels.
It isn’t always convenient to make a meal in the morning. So, here
are some great ideas and tips for preparing breakfast on the run:
- PLAN ahead to eat breakfast within one hour of waking!
- Wake up 15 minutes earlier or pack your breakfast the night before.
- Pick up portable breakfast items at the grocery store.
- Accompany your liquid caffeine with a glass of orange juice or milk.
- Choose “grab-N-go” fruits such as bananas, oranges and grapes - or
chop fruit ahead of time and portion into Tupperware or plastic
baggies so it is easy to take with you.
- Pick one food from each food group (grains, proteins, dairy,
fruits/vegetables) to create a balanced breakfast meal.
OBJECTIVE: Record daily consumption of
breakfast.
This week’s raffle prize is:
RAFFLE TICKET OPPORTUNITIES:
do these and receive one ticket for each
[1] Track your daily breakfast
[2] Continue tracking your fruits and
veggies and exercise
[3] Attend an Nergy event
Grab-NGO
BREAKFAST
SAMPLE MENU:
DAY 2:
- Low-fat yogurt
- Whole grain English
Muffin
- Hard boiled egg
-100% fruit juice
DAY 4:
- Low-fat milk or soymilk
- 2 while grain frozen
waffles with peanut butter
- Orange
DAY 1:
- Low-fat milk or soymilk
- 2 slices whole grain toast
with peanut butter
- Banana
DAY 3:
- Low-fat milk or soymilk
- 1 cup low-fat cottage cheese
- Small container of canned
peaches
-Whole grain cereal bar
DAY 5:
- 8-12 oz. yogurt smoothie
- Baggie of dry cereal (low
in sugar)
- Hard boiled egg
-grapes
In a hurry:
Convenience is typical on mornings you can be running late or didn’t plan breakfast. Many places on campus
have breakfast options, but they are loaded with sugar and extra calories. Cereal is a great convenience food for
these types of days. Keep snack bags pre-packaged with cereal so you don’t leave the house without breakfast.
Cereal is generally a great breakfast choice; however, it pays to be aware of what is N it. When choosing a
breakfast cereal, try to put a little thought into your decision by reading the nutrition label and ingredient list.
Remember that a serving size is typically 3/4 cup to 1 cup. The key items to look for are:
 Fiber. Choose cereals with at least 3 grams (g) of fiber per serving, but if possible, aim for 5 grams per serving
or even higher.
 Sugar. Added sugar doesn't automatically make a cereal unhealthy. But try to choose cereals that have 13
grams or less of sugar per serving.
 Calories. If you're counting calories, choose cereals lower in calories, ideally less than 120 calories per serving.
CEREAL OPTIONS
cups
calories
sugar
protein
fiber
Frosted Mini Wheats
¾
200
12 g.
6 g.
6 g.
Quaker Oatmeal Squares
1
210
9 g.
6 g.
5 g.
Multigrain Cheerios
1
110
6 g.
2 g.
3 g.
Fiber One Original
½
60
0 g.
2 g.
14 g.
Fiber One Honey Clusters
1
160
6 g.
3 g.
13 g.
CAMPUS
OPTIONS
vs
.
serving
calories
sugar
protein
fiber
Einstein Bros.
Bagel and Cream Cheese
1 ea.
400
12 g.
12 g.
2 g.
Starbucks
Apple Bran Muffin
1 ea.
350
34 g.
6 g.
7 g.
Starbucks Sausage, Egg &
Cheese English Muffin
1 ea.
500
3 g.
19 g.
< 1 g.
Port of Subs
Breakfast Wrap
1 ea.
1544
4 g.
51 g.
2 g.
Keva Juice
Smoothie
12 oz.
230
45 g.
1 g.
2 g.
How Often do you Wake Up N Eat?
In the table below, put a check next to each day you ate breakfast last week. Then try to recall what you ate or
usually ate for breakfast. This week your goal will be to increase the number of times you got up N ate breakfast.
If you are already a believer in breakfast, then focus on improving the breakfast foods you eat.
Monday
Ate
Breakfast
What Did
you have
to eat?
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday