BreakfastWhy breakfast is essential to everyday

health and physical activity

The Most Important Meal of the Day

• Overnight, your body has gone 8-12 hours without food

• Your body needs to be refueled to give you energy all day long

• Your brain uses energy from food and needs a boost in the morning!

Eating a Healthy Breakfast• Provides energy to be alert and

physically active

• Helps to concentrate in school and perform better on tests and assignments

Eating a Healthy Breakfast

• Contributes to healthy eating habits

• Helps maintain a healthy weight

• Decreases symptoms of hunger (headache, fatigue, irritability)

Balanced Breakfast?• Includes foods from at least 3 of the 4 food groups

from Canada’s Food Guide.

www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

The 4 Food Groups:

• Vegetables and Fruit:– Fresh or frozen fruits and vegetables – 100% juice – Canned fruit in juice– Vegetable soup– Salads – Unsweetened fruit sauces

The 4 Food Groups (cont’d)• Grain Products

– Bread and buns (whole wheat, rye, pumpernickel)

– Pancakes, waffles– Whole grain muffins– Hot or cold cereal – Rice, couscous – Pasta – Pita bread, tortilla wraps

• Meat & Alternatives– Beef, turkey, chicken, pork – Tuna, salmon – Eggs – Beans, chickpeas – Tofu– Nuts & seeds– Peanut butter

The 4 Food Groups (cont’d)

The 4 Food Groups (cont’d)

• Milk & Alternatives– Milk – Fortified soy beverage – Yogurt – Cheese

Remember………

• Food Guide servings can add up quickly in a day and we should eat according to our appetite! It’s ok to have more than one food guide serving on your plate

How do you feel...

• After eating a “balanced breakfast”?

• After not eating breakfast at all?

Tips for Breakfast Success

Breakfast Success Tips

No time?

• Set out breakfast foods before bed so they will be readily available in the morning

• “Grab-n-Go” Breakfasts:– Whole grain cereal bars, fruit newtons,

cheese strings, mini muffins, fresh fruit, yogurt, milk cartons, 100% juice

“I’m not hungry in the morning”

• Eat breakfast or a healthy snack as soon as you feel you can

• Tips:– Avoid greasy foods like sausage and fried

eggs. Instead try toast, fruit and milk– Drink your breakfast! Smoothies are a great

option and add another food group to go– Grab a piece of fruit add cheese and whole

grain crackers and your good to go!

Resources• Middlesex-London Health Unit www.healthunit.com

• Canada’s Food Guidewww.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php