Nutrition Ch. 4.3

BELL ACTIVITY Why is breakfast so important?

The Importance of Breakfast When you get up in the morning, at least 10 or 12 hours may have passed since you last ate. You need a new supply of nutrients to build and repair cells. Your body also needs to be resupplied with energy.

Importance of Breakfast cont’d When the body breaks down carbohydrates, it converts them to a sugar called glucose. This sugar is the body’s main source of energy. Because your body can’t store extra reserves of glucose, you need to resupply it in the morning.

Breakfast = better academics? Several 1995 nutritional studies clearly showed that eating a healthful breakfast helps teens think and work better. Students who eat breakfast have a longer attention span and a more positive attitude toward school.

What’s a good breakfast? High in complex carbohydrates. Toast, bagels, English muffins, and waffles are good choices. To cut down on fat, top them with yogurt, fruit spreads, cottage cheese, or applesauce rather than with butter or margarine. If time is short, choose easy-to-prepare items, such as fresh or canned fruits, yogurt, and ready-to-eat cereals. Look for cereals made from whole grains or fortified with vitamins and minerals. You can top ready-to-eat cereals with dried fruits or chopped nuts too.

Breakfast cont’d… Take something with you. Celery stuffed with peanut butter or a low-fat cheese stick along with fruit or vegetable juice are good choices. If you aren’t hungry, at least drink a glass or milk or juice.

Planning Your Other Meals, p. 103 Eat regular meals. Avoid skipping meals. People who skip meals often overeat at another meal. Watch portion sizes. Example: 1 serving of meat is only 2-3 ounces, which is about the size of a deck of playing cards. Plan and make healthful lunches. Achieve balance over time.

Smart Snacking Between meals during the day, many people like to have a snack. Unfortunately they may reach for snack foods that are high in calories, fat and sugar, and low in nutrients. A healthful diet includes snacks with high nutrient density. Nutrient density – the amount of nutrients in a food relative to the number of calories.

Figure 4.7 Snacks and Nutrient Density

Smart Snacking cont’d… Think of your total daily snacks as a fourth meal, a fourth chance to provide your body with the nutrients it needs. If you often look forward to snack time for an energy boost, what should you reach for? Studies indicate that the best energy snacks combine complex carbohydrates with small amounts of protein.

Smart, Quick Snacks Get More Out of Each Day: Quick Tricks for Diet, Exercise, StressGet More Out of Each Day: Quick Tricks for Diet, Exercise, Stress

Drink a Smoothie Fruit smoothies are good sources of vitamins, minerals and phytonutrients, provided they contain fruit purée, yogurt, fruit juice or milk. Due to their convenience and portability, smoothies make great snacks between meals and for people on the go. If you're watching your calories, order a smaller size, and avoid smoothies that contain large amounts of sugar. Read more: healthy-food-facts/#ixzz1E874cYVb healthy-food-facts/#ixzz1E874cYVb

Be creative! Chunks or slices of unpeeled fresh fruit or vegetables dipped in low-fat yogurt. A bowl of whole-grain cereal with skim milk Popcorn topped with Parmesan cheese Whole-wheat crackers spread with peanut butter A microwaveable soft pretzel and a stick of string cheese Half a pita pocket stuffed with low-fat turkey

Words from the Mayo Clinic (Internationally renowned medical practice) Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar (glucose). Skipping breakfast is associated with decreased physical activity. Unfortunately, more Americans are skipping breakfast. If you're one of them — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.

Healthy In and Out A person with a good diet: clear skin glossy hair sparkling eyes firm muscles straight posture proper weight bright smile alert fun-loving ready to get the most out of life A person with a bad diet: pale or blotchy skin lifeless hair dark circles under dull eyes flabby muscles droopy posture too thin or overweight pale gums, bad teeth tires quickly seems crabby or lazy drags through life

Did you know…. The onion is named after a Latin word meaning large pearl Lemons contain more sugar than strawberries During a lifetime the average person eats about 35 tons of food Ice Cream Is Chinese Food! The founder of McDonald's has a Bachelor degree in Hamburgerology

Did you know con’t… Instant coffee has been in existence since the middle of the eighteenth century You're More Likely To Be Hungry If You're Cold! Eat a tomato with your hamburger… When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food.

Fun Facts It Takes 3500 Calories To Make A Pound Of Fat! Peanuts are used in the manufacture of dynamite The Average Person Eats Almost 1500 Pounds Of Food A Year! A well-done steak, especially if it has “charred” portions, contains much higher levels of carcinogens than a medium-done or rare steak. Popcorn has been around for 6,000 years.

Fun Facts The world record for eating cheesecake is 11 pounds eaten in nine minutes – by Sonya Thomas, who weighs 105 pounds. The reason Wendy’s beef patties are square is because the late Dave Thomas, who purchased a little burger place one day and named it Wendy’s, did not believe in cutting corners when it came to building a business and serving customers. The only continent that does not have a McDonald’s is Antarctica. A Big Mac contains 560 calories.

Facts from… nutrition/articles/31918.aspxhttp:// nutrition/articles/31918.aspx d_facts.htm

Crossword Puzzle 5 words come from your Word Wall Put an extra box on 5 across (between 3 down and 4 down)