1. Choose A Healthy Breakfast
June, 2007 revision
A High Energy Breakfast = a High Energy Day

2. USDA project funded through the Supplemental Nutrition Assistance Program
Project Sponsors
School District of Philadelphia
Department of Nutrition Sciences, Drexel University

3. 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?

4. 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?

5. 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

6. 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
Fat
Protein

7. 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

8. 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!

9. 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!

10. 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 =

11. 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.

12. 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!

13. 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?

14. 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

15. What am I? TISINVAM Vitamins Discussion
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?

16. 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

17. 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?

18. 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?

19. 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

20. Remember, there is always time for breakfast…
Set your alarm minutes earlier
Have grab and go foods in the house
Microwave leftovers
Get organized the night before

21. Questions????