BREAKFAST IN A FLASH Healthy Living: Lesson 4

Welcome!  Beverly Utt, MS, MPH, RD  Registered Dietitian  Wellness Coach and Smoking Cessation Coordinator with the MultiCare Center for Healthy Living   Phone:

Today’s Class  Breakfast In A Flash  What we will cover:  Why breakfast?  Tips for a healthy meal  TONS of Breakfast Ideas

Breakfast is….

Without Breakfast…

With Breakfast…

People Who Eat Breakfast  Kick start their metabolism  Eat fewer calories throughout the day  Make better food choices  Do better in work and school  Are more active  Have more energy

Breakfast Does Your Body Good  People who eat breakfast are significantly less likely to be obese and diabetic  Eating breakfast helps to promote weight loss and healthy weight management  Eating breakfast promotes lower cholesterol levels

Breakfast = Brain Power  Children who eat breakfast perform better in school

Encourage Breakfast for Kids  If kids see you eating breakfast they are more likely to eat it  Get them involved  Send breakfast “to-go”

Ideas for Healthier Breakfast

Balance is Key  When possible focus on breakfasts that are:  Low in fat – Consume saturated fats like bacon, sausage and cheese less often  Low in added sugar Cold cereals <12 g  High in protein  High in fiber  Include fruits and vegetables

Healthy Cooking Suggestions  Use soft margarine as butter substitute  Try jam, jelly, or fruit butters as a toast topping  Replace donuts and pastries with lower fat options like toast, English muffins, or bagels  Use low-calorie syrups  Use non-stick pans and small amount of oil or cooking spray when frying foods like hash browns or eggs

Calcium Rich Foods  Low-fat cheese  Skim or 1% milk  Low-fat yogurt  Calcium fortified juice or milk substitute

Fruits & Veggies  100% fruit juice  Try fruits as a topping for cereal, pancakes, waffles, and yogurt  Fresh, frozen and canned fruit (light syrup-rinsed)  Breakfast smoothie  Vegetables in omelets or egg scrambles  Diced up potato hash browns

Whole Grains  Look for whole grain varieties of read-to-eat and hot cereals  Make whole grain toast  Choose whole grain bagels, English muffins, and pancake mix when available  Substitute ½ the flour for whole wheat flour when baking items like quick breads and muffins

Breakfast Ideas

Smoothies  Any combination of fruit you like  Add milk, yogurt or meal alternative  Add 100% juice  Add spinach or wheat grass  Easy to take on the go!

Veggie Omelet  Let kids “create” their own omelet  Fun breakfast meal the family can make together  Or, make a cheese omelet and top with salsa

Breakfast Rice Cereal  Prepare brown or white rice as you normally would  Add dried fruit  Add ¾ cup skim milk  Dash of nutmeg and cinnamon  Top with a small amount brown sugar, maple syrup or honey

Breakfast Sandwich  Make your own McMuffin!  Simple Ingredients  Egg, Canadian bacon, cheese, whole grain English muffin  Kids will love it!  Great “to go” food!

Breakfast Parfait  Layer:  Low-fat yogurt  Fresh or frozen fruit  Granola or cereal  Great for making ahead

Breakfast Pita Pockets  Whole grain pita  Egg and veggie scramble  Cheese  Another great “to-go” option

Go Crazy with Fruit Pancakes!Cereal! Oatmeal! Cottage Cheese! French Toast!

Breakfast Burrito  Your choice:  Eggs  Peppers  Tomatoes  Onions  Garlic  Hash browns  Cheese  Etc.

Everything but the…?  When you have things to use up, hash is perfect!  Ideas to include:  Sweet potatoes  Red potatoes  Candian bacon  Eggs  Peppers  Onions  Garlic  Tomatoes  Zucchini

Waffle Sandwich  You choose the filling  Meat, cheese, fruit, cream cheese, peanut butter, etc.

Power Toast  Top whole grain toast with nut butters and fresh or dried fruit!  Great finger food for younger kids

Grab-N-Go

Important Things to Remember  Any breakfast is better than no breakfast  Plan ahead – have quick choices on hand  Sometimes you have to eat on the go  Every little bit counts!

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