Presentation on theme: "Choose A Healthy Breakfast"— Presentation transcript:
1 Choose A Healthy Breakfast June, 2007 revisionA High Energy Breakfast = a High Energy Day
2 USDA project funded through the Supplemental Nutrition Assistance Program Project SponsorsSchool District of PhiladelphiaDepartment of Nutrition Sciences, Drexel University
3 How many hours does your body go without eating when you skip breakfast? On average, about sixteen hoursAsk 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 caloriesWhat breakfast would meet this guideline?Whole Grain Cereal, Milk, and fruitWhat breakfast would not?Doughnut, or chips and soda, or toaster pastriesWhat other examples can you think of?
5 A Well-Balanced Breakfast should include how many food groups? Three or more food groups from MyPlateWhat are the 3 food groups?Grains Fruits or Vegetables Dairy
6 A Healthy Breakfast Should Include Which of these Nutrients? Carbohydrate Protein FatAll 3: carbohydrate, protein, and a little fatCarbohydrates are the fuel we need to keep our bodies goingProtein and fat will help us feel more fullCarbohydrateFatProtein
7 Many Breakfast Cereals Contain Added ________ SUGARToo much sugar can cause weight gain, cavities, and voids the body of getting other healthier nutrients it needsAlways look at the ingredient list for those “hidden” ingredients that add sugarChoose 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 sugarsThis 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 earlierWe can slow our metabolic rate if we do not provide sufficient energy to our bodiesRemember, 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 alertHave higher test scoresHave fewer behavioral problemsHave 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 dayDoes 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… Cheese1.5 oz of natural cheese or 2 oz of processed cheese can help meet 1 of the 3 cups of dairy needed per dayTry it on whole-wheat bagels, toast, English muffins, or eggsOther 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 dayWhat 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 upIf 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 nutrientsRemember, it’s always best to get vitamins from foodExamples include Vitamin A, C, D, EDiscussionWhat are some breakfast foods we can eat or drink that are high in vitamins?
16 Which meal has fewer calories? English muffin & 2 scrambled eggsORSausage sandwich with egg & hashbrownsMeal #1 = 330 calories & 13 fat gramsMeal #2 = 590 calories & 29 fat gramsThe second meal contains twice theamount of fat and more caloriesRemember, it is possible to makehealthier choices when eating out
17 Which of these is the leanest breakfast meat? Bacon SausageCanadian Bacon Pork RollSome meats are leaner (lower in fat) than othersWhat are other lean meats we could eat for breakfast?Turkey BaconTurkey SausageHamWhat nutrient do meats add to our breakfast?
18 This breakfast food contains about 50% fat… DoughnutQuestions 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 nutrientsDiscussion Point: How can a fortified doughnut fit into well balanced breakfast?
19 Quick & Easy Breakfast Ideas Bagel with peanut butter or low fat cream cheesePack of crackersFruitGranola barInstant oatmealYogurtGraham crackersCerealLeftovers
20 Remember, there is always time for breakfast… Set your alarm minutes earlierHave grab and go foods in the houseMicrowave leftoversGet organized the night before