(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.”
Breakfast means you break the overnight fast!
Breakfast
Sample question: “Do you feel any different on mornings when you skip eating breakfast? And if so, how do you feel different?”
Breakfast
2
3
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 - increase the energy you have to be physically active
Breakfast
5
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 nutritious food you like to eat. There is no rule that breakfast has to be eggs or cereal – just make sure it’s healthy.
Breakfast
• Choose whole grains, lean meats, low-fat dairy foods and foods with little added sugars.
Breakfast
6
7
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 five food groups. • Having cereal with milk and fruit will be eating from 3 different food groups. • Pancakes with fruit and a glass of milk covers three of the five food groups.
Breakfast
• Grilled cheese sandwich and fruit juice qualifies as a meal with food from three groups.
Breakfast
8
9
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
Choose breakfast foods with little or no added sugars. • whole-grain cereals (oatmeal, shredded wheat) • bagels • pancakes • toast • fresh fruit
Breakfast
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
11
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?”
Choose lower fat breakfast foods.
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. Breakfast
Breakfast
12
13
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 fiber and high in fat, salt and added sugars. Breakfast
15
Let’s compare the cost of the prepared-at-home breakfast with the cost of the fast-food breakfast.
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 • sandwiches • cold pizza • granola bar • nutritious leftovers
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 ready to eat or take to work.
Breakfast
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
17
Quick and easy breakfast foods: • fresh fruit • sandwiches • cold pizza
