BREAKFAST Breakfast
(teacher) Share with participants: The word breakfast simply means to break the fast. To fast means to go without food. By the time you get up in the morning, it has probably been many hours since you last had food. Having breakfast refuels the body to get you up in the morning and get you going for the day. Sample question: Do you feel any different on mornings when you skip eating breakfast? And if so, how do you feel different? Breakfast means you break the overnight fast! Breakfast 3 Breakfast 2
Breakfast means you break the overnight fast! Breakfast 3
(teacher) Share with participants: Breakfast is the most important meal of the day. Breakfast is the most important meal of the day. It is important because it helps you: - meet your nutrient requirements for the day - stay alert - get along with others Breakfast 5 - increase the energy you have to be physically active People who eat breakfast usually do better in school and on the job. Breakfast 4
Breakfast is the most important meal of the day. Breakfast 5
(teacher) Sample question: What are some of your favorite breakfast foods? Breakfast foods can be any nutritious food you like to eat. What you eat for breakfast is important. Breakfast foods should be any nutritous food you like to eat. There is no rule that breakfast has to be eggs or cereal - just make sure it s healthy. Breakfast 7 Choose whole grains, lean meatsm low-fat dairy foods with little added sugars. Breakfast 6
Breakfast foods can be any nutritious food you like to eat. Breakfast 7
(teacher) Share with participants: Plan your breakfast to include foods from at least 3 food groups. Try to include foods from at least three food groups for breakfast. When planning your breakfast meal, you should choose foods from at three of the fi ve food groups. Having cereal with milk and fruit will be eating from 3 different food groups. Breakfast 9 Pancakes with fruit and a glass of milk covers three of the fi ve food groups. Grilled cheese sandwich and fruit juice qualifi es as a meal with food from three groups. Breakfast 8
Try to include foods from at least three food groups for breakfast. Breakfast 9
(teacher) Sample question: Some popular breakfast foods are made with lots of sugar. What are examples of some breakfast foods with added sugars? Many foods that people eat for breakfast are made with lots of sugar: sugar coated cereal doughnuts pancakes with syrup pastries Breakfast foods with little or no sugars added: whole-grain cereals (oatmeal, shredded wheat) bagels pancakes toast fresh fruit Breakfast 11 Sample question: What are some breakfast foods that have little or no added sugars? Breakfast foods with little or no sugars added: toast bagels pancakes topped with yogurt or sliced fruit fresh fruit whole-grain cereals (oatmeal, shredded wheat) Breakfast 10
Choose breakfast foods with little or no added sugars. whole-grain cereals (oatmeal, shredded wheat) bagels pancakes toast fresh fruit Breakfast 11
(teacher) Sample question: Some of your favorite breakfast foods may be high in fat. Eating too much fat can be bad for your health. What are some breakfast foods you like to eat that are not high in fat? Some breakfast foods are high in fat. Let s look at a traditional breakfast menu and think of ways to lower the fat in the meal. Choose lower fat breakfast foods. Breakfast 13 Breakfast 12
Choose lower fat breakfast foods. Breakfast 13
(teacher) Share with participants: Ready-made convenient breakfast foods can be expensive. Let s compare eating at home vs. eating breakfast at a fast-food restaurant. Cost Comparison Fast-food restaurants and ready-made convenience foods can be expensive. Also, they are often low in fi ber and high in fat, salt and added sugars. Let s compare the cost of the prepared-at-home breakfast with the cost of the fast-food breakfast. Breakfast 15 Prepared-at-home breakfast: Peanut butter sandwich = Banana = Orange juice = Total Fast-food breakfast: Sausage biscuit = Fried potatoes = Orange juice = Total Breakfast 14
Cost Comparison Breakfast 15
(teacher) Share with participants: Nutritious breakfast foods can be easy to prepare on hectic mornings. Quick and easy breakfast foods: fresh fruit granola bar sandwiches nutritious leftovers cold pizza Sometimes family members need to eat breakfast in a hurry and even on the way out of the door. It is tempting to skip breakfast or pick-up fast-food or convenience foods. By planning ahead, you can have an inexpensive Breakfast 17 Examples of food that can be made ahead of time or on the run: fresh fruit sandwiches cold pizza granola bar nutritious leftovers Can you think of others? Breakfast 16
Quick and easy breakfast foods: fresh fruit granola bar sandwiches nutritious leftovers cold pizza Breakfast 17