Choose a Healthy Breakfast

Project Sponsors Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) through PA Department of Human Services (DHS) School District of Philadelphia Drexel University Department of Nutrition Sciences

Are you ready to play? The Breakfast Game

How might a person feel if they skip breakfast in the morning? Tired Hungry Irritable Trouble focusing or concentrating Stomachache Headache Dizzy Lightheaded Have you ever felt any of these symptoms when you skipped breakfast?

Which nutrients should be included in a healthy breakfast? Complex carbohydrates Lean protein Healthy fat These nutrients give you energy and keep you feeling full

Which nutrient provides the primary fuel for our brains? Carbohydrates Two types: Simple (sugar) Limit added sugars to less than 10% of total calories daily Complex (starches) Choose whole grains and fiber

Can you name the added sugars in this cereal? Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness Choose whole grain cereals Low in added sugars High in fiber Check the label for sugar content Sugar, corn syrup, honey

Other names for added sugars anhydrous dextrose brown sugar confectioner's powdered sugar corn syrup corn syrup solids dextrose fructose high-fructose corn syrup (HFCS) honey invert sugar lactose malt syrup maltose maple syrup molasses nectars (e.g., peach nectar, pear nectar) pancake syrup raw sugar sucrose sugar white granulated sugar

Which nutrient helps to build muscle and also provides a feeling of fullness? Protein Choose a protein low in saturated fat to help you feel full and last until lunchtime without getting hungry. Examples of healthy protein: Eggs/egg whites Peanut butter or other nut butters Low-fat or fat free dairy products (milk, yogurt, and cheese)

Peanut butter, nuts, and avocados contain healthy types of what nutrient? Fat Provide energy and essential fatty acids for our bodies Choose monounsaturated and polyunsaturated fats from plant-based foods and oils Limit intake of saturated fats

Breakfast should provide what percent of our daily nutrients? 25% School breakfasts must provide at least 25% of: Protein – lean muscle, tissue growth, repair, and recovery Calcium – teeth and bone growth/health Iron – carry oxygen through blood Vitamin A – healthy vision Vitamin C – immune health Calories – energy to the body

A healthy breakfast should include how many of the five food groups? Three Breakfast should include at least three food groups to provide enough energy and nutrients to fuel your morning and keep you full until lunch

Fruits (or vegetables) Dairy (or protein) What combination of three food groups could provide the best balance of nutrients for breakfast? Grains Complex carbohydrates Fiber B vitamins Folate Fruits (or vegetables) Carbohydrates Vitamin C Dairy (or protein) Carbohydrates Protein Fat Calcium

Give an example of a healthy breakfast meal that meets the criteria for nutrients and food groups Whole Grains Fruits/Vegetables Dairy/Protein Whole grain cereal Piece of fruit- apple, banana, orange Low-fat or fat-free milk Whole wheat toast Sliced/cut fruit- strawberries, avocado Almond milk, soy milk, or other milk alternative Whole grain bagel 100% fruit juice Low-fat or non-fat yogurt Whole wheat English muffin Dried fruit- raisins, prunes, apricots Low fat cheese- string, sliced, or shredded Oatmeal Raw or cooked veggies- peppers, onions, tomato, spinach (could put with eggs) Eggs, egg whites or egg substitute Whole grain pancakes or waffles Peanut, almond, or cashew butter Whole grain cereal bar or granola bar

I don’t like breakfast foods. What else could I eat for breakfast? At least three food groups for a variety of foods Leftovers or dinner foods can work great for breakfast Choose good sources of Whole grains Fruits/vegetables Lean protein/low-fat or fat-free dairy

Explain how eating breakfast could help someone maintain a healthy body weight. Provides energy and nutrients Make healthier choices Skipping breakfast Leads to overeating Poor food choices Increase calorie limit Weight gain

Explain how eating breakfast could help you perform better in school Provides fuel Improves brain function Increase focus and concentration Avoid feelings of hunger, tiredness, stomachaches, and headaches

Think of a healthier alternative Breakfast sandwich: Sausage, egg, and cheese on a biscuit Alternatives: Scrambled eggs and whole grain toast Ham, egg white, and cheese on whole grain English muffin

Think of a healthier alternative On-the-Go: Frosted Donut and a Vanilla Latte Alternatives: Whole grain cereal/granola bar Piece of fruit Low-fat chocolate milk Fruit, yogurt, and granola parfait 100% fruit juice Whole wheat toast with peanut butter and cinnamon Coffee or Latte made with skim milk and less syrup

Think of a healthier alternative At Home: 3 pancakes w/ 1 T butter & 1 T syrup, 3 slices bacon Alternatives: 2 whole grain pancakes topped with fresh fruit, low-fat yogurt, 2 slices turkey bacon

Remember… Small changes = big benefits Make healthy shifts Add more nutrient-dense foods Eat fewer foods with added sugars, saturated fats, and sodium

Questions?