Choosing healthy options to boost your metabolism

 It is okay to skip breakfast because it is not an important meal. ◦ Fiction  Breakfast is equally as important as lunch and dinner.  Eating breakfast will make you tired during the day. ◦ Fiction  Breakfast provides energy needed to start the day off right

 People that eat breakfast are less likely to be overweight. ◦ Fact  People that eat breakfast are more likely to make healthier food decisions later in the day. ◦ Fact

 Breakfast is one of the most important meals of the day, yet many people skip breakfast.  What are some reasons people don’t eat breakfast?  Not feeling like preparing anything in the morning  Lack of Time  Late for work  Being on a diet  Not hungry in the morning

 What are some ways you can make breakfast part of your day? ◦ Go to bed and wake up a few minutes earlier. ◦ Prepare meals ahead of time and freeze them. ◦ Keep fresh fruit on hand to grab and go. ◦ Make a yogurt parfait with fruit and yogurt to take with you. ◦ Make a smoothie ◦ Choose quick options like whole wheat: toast, English muffins, waffles, etc.

 Breakfast is the first meal of the day.  Break the fast ◦ You’re sleeping for about 6-8 hours, breakfast “breaks the fast” and recharges your metabolism.  Gives you energy and helps you stay alert all day.  Stay fuller later in the day.  Helps you make healthier choices throughout the day.  People that eat breakfast are less likely to be overweight.

 Get charged! ◦ Don’t start your day with foods that will slow you down like high-sugar, fat, or salty foods. ◦ Start the day with healthy foods to charge you up!  Can you think of healthy choices for breakfast? ◦ Oatmeal, fruit, yogurt, low sugar whole grain cereal, whole grain toast with peanut butter, eggs, whole wheat waffles, breakfast burritos, etc.

 Fluids are important to keep us hydrated and breakfast is a great place to start.  Limit sugary drinks, or high- sugar coffee drinks.  Make smarter choices by choosing low fat milk products, 100% juice, coffee without sugar, or water.

 In groups, look over the breakfast given to you and create healthier version of that meal.

 Breakfast 1: ◦ Bowl of Fruit Loops with ½ cup 2% milk ◦ Blueberry muffin ◦ Glass of orange flavored drink  Healthier ideas: ◦ 1 cup whole grain cereal or oatmeal with 1/2 cup skim milk and topped with fruit, 1 cup 100% orange juice.  Breakfast 2: ◦ Chocolate chip pancakes with syrup ◦ Hash browns ◦ Kool-Aid ◦ Orange slices  Healthier ideas: ◦ Whole wheat chocolate chip pancakes with 1-2 Tbs syrup, 100% fruit juice, and orange slices.

 Breakfast 3 ◦ Coffee cake ◦ Eggs ◦ Latte  Healthier ideas: ◦ Whole wheat blueberry muffin, 2 scrambled eggs, and coffee with skim milk.  Breakfast 4 ◦ Biscuits and gravy ◦ Hash browns ◦ Whole milk  Healthier ideas: ◦ Whole wheat English muffin with Tbs fruit spread, low - fat turkey sausage, and 8oz skim milk.

 Breakfast 5: ◦ Ham and cheese omelet ◦ Potatoes ◦ Sausage ◦ Apple juice  Healthier ideas: ◦ Omelet with cheese, spinach, and peppers, 2 turkey sausage links.  Breakfast 6: ◦ Strawberry Pastry ◦ Fruit slices ◦ Coffee  Healthier ideas: ◦ Slice of whole wheat toast with 1 Tbs light cream cheese and 2 tsp strawberry jam, fruit slices, and coffee with skim milk.

How are you going to improve your breakfast?