Choose A Healthy Breakfast A High Energy Breakfast = a High Energy Day Project Sponsors •USDA project funded through the Supplemental Nutrition Assistance Program •School District of Philadelphia •Department of Nutrition Sciences, Drexel University How many hours does your body go without eating when you skip breakfast? • On average, about sixteen hours Ask yourself these questions… • What time did you eat dinner last night? • If you did not eat breakfast, what time do you normally eat lunch? • How long is your body going without food? • What are some reasons why you skip breakfast? Breakfast should supply what percent of our daily nutrients? • According to the USDA, the School Breakfast Program must supply at least 25% of our key nutrients including protein, calcium, iron, vitamin A, vitamin C, and calories • What breakfast would meet this guideline? – Whole Grain Cereal, Milk, and fruit • What breakfast would not? – Doughnut, or chips and soda, or toaster pastries What other examples can you think of? A Well-Balanced Breakfast should include how many food groups? • Three or more food groups from MyPlate • What are the 3 food groups? Grains Fruits or Vegetables Dairy A Healthy Breakfast Should Include Which of these Nutrients? Carbohydrate Protein Fat • All 3: carbohydrate, protein, and a little fat – Carbohydrates are the fuel we need to keep our bodies going – Protein and fat will help us feel more full Carbohydrate Protein Fat Many Breakfast Cereals Contain Added ________ SUGAR • Too much sugar can cause weight gain, cavities, and voids the body of getting other healthier nutrients it needs • Always look at the ingredient list for those “hidden” ingredients that add sugar • Choose cereals that are high in essential nutrients like iron, calcium, fiber, vitamin C Can You Identify the Added Sugars in this Ingredient List? Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness. Sugar, corn syrup, and honey are all added sugars This list is from a popular cereal which contains 15 grams of sugar per ¾ c serving! Does Skipping Breakfast Lead To Weight Gain? YES: • We may be tempted to overeat later in the day if we skip meals earlier • We can slow our metabolic rate if we do not provide sufficient energy to our bodies Remember, If you start the day with an Empty Tank, Your body will need to work extra hard to get energy! How can eating breakfast affect your performance in school? Students who eat breakfast… •Are more alert •Have higher test scores •Have fewer behavioral problems •Have fewer visits to the Nurse’s office = How many students in the U.S. are served breakfast at school every day? • According to the School Breakfast Program, in 2009, on average 11.1 million students were served breakfast at school every day • Does that sound like a lot? – Keep in mind there are over 50 million students in the United States! – That means less than 20% of students eat school breakfasts. I am a great source of protein, calcium, and add a twist to your breakfast… Cheese – 1.5 oz of natural cheese or 2 oz of processed cheese can help meet 1 of the 3 cups of dairy needed per day – Try it on whole-wheat bagels, toast, English muffins, or eggs – Other cheeses such as cottage cheese can be quick and easy too! What am I? AALOTME Oatmeal – Contains fiber and is an excellent source of complex carbohydrates and B vitamins that give us energy we need to start the day – What kinds of foods can you add to oatmeal to increase the amount of nutrients? What am I? OTEESLRFV Leftovers – How many of you normally have leftovers from dinner the night before? – Why not eat them for breakfast? – Remember, it is already prepared and may just need to be heated up – If it’s in a container, you can take it with you and eat in on the way to school What am I? TISINVAM Vitamins – Vitamins are very important part of our daily nutrients – Remember, it’s always best to get vitamins from food – Examples include Vitamin A, C, D, E Discussion What are some breakfast foods we can eat or drink that are high in vitamins? Which meal has fewer calories? English muffin & 2 scrambled eggs OR Sausage sandwich with egg & hashbrowns Meal #1 = 330 calories & 13 fat grams Meal #2 = 590 calories & 29 fat grams • The second meal contains twice the amount of fat and more calories • Remember, it is possible to make healthier choices when eating out Which of these is the leanest breakfast meat? Bacon Sausage Canadian Bacon Pork Roll • Some meats are leaner (lower in fat) than others • What are other lean meats we could eat for breakfast? – Turkey Bacon – Turkey Sausage – Ham • What nutrient do meats add to our breakfast? This breakfast food contains about 50% fat… Doughnut • Questions to think about: – Does it contain 25% of our daily nutrients? – What food group does it belong in? *Super fortified doughnuts served at school do meet the school breakfast requirements and have added nutrients Discussion Point: How can a fortified doughnut fit into well balanced breakfast? Quick & Easy Breakfast Ideas • Bagel with peanut butter or low fat cream cheese • Pack of crackers • Fruit • Granola bar • Instant oatmeal • Yogurt • Graham crackers • Cereal • Leftovers Remember, there is always time for breakfast… • • • • Set your alarm 10-15 minutes earlier Have grab and go foods in the house Microwave leftovers Get organized the night before Questions????