Choose a Healthy Breakfast

Project Sponsors

• Funded by USDA SupplementalNutrition Assistance ProgramEducation (SNAP-Ed) through PADepartment of Human Services(DHS)

∗ School District of Philadelphia∗ Drexel University Department of

Nutrition Sciences

The Breakfast GameAre you ready to play?

How might a person feel if they skip breakfast in the morning?

∗ Tired∗ Hungry∗ Irritable∗ Trouble focusing or

concentrating∗ Stomachache∗ Headache∗ Dizzy∗ Lightheaded

Have you ever felt any of these symptoms when you skipped breakfast?

Which nutrients should be included in a healthy breakfast?

1) Complex carbohydrates2) Lean protein3) Healthy fat ∗ These nutrients give you

energy and keep you feeling full

∗ Two types: ∗ Simple (sugar)

∗ Limit added sugars to less than 10% of total calories daily

∗ Complex (starches) ∗ Choose whole grains and fiber

Which nutrient provides the primary fuel for our brains?

Can you name the added sugars in this cereal?

∗ Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness

∗ Choose whole grain cereals ∗ Low in added sugars∗ High in fiber

∗ Check the label for sugar content

Other names for added sugars• anhydrous dextrose• brown sugar• confectioner's

powdered sugar• corn syrup• corn syrup solids• dextrose• fructose

• high-fructose corn syrup (HFCS)

• honey• invert sugar• lactose• malt syrup• maltose• maple syrup

• molasses• nectars (e.g., peach

nectar, pear nectar)• pancake syrup• raw sugar• sucrose• sugar• white granulated sugar

Added Sugars

∗ Choose a protein low in saturated fat to help you feel full and last until lunchtime without getting hungry.

∗ Examples of healthy protein:∗ Eggs/egg whites∗ Peanut butter or other nut butters∗ Low-fat or fat free dairy products

(milk, yogurt, and cheese)

Which nutrient helps to build muscle and also provides a feeling of fullness?

Peanut butter, nuts, and avocados contain healthy types of what nutrient?

∗ Provide energy and essential fatty acids for our bodies

∗ Choose monounsaturated and polyunsaturated fats from plant-based foods and oils

∗ Limit intake of saturated fats

∗ School breakfasts must provide at least 25% of:∗ Protein – lean muscle, tissue growth, repair, and recovery∗ Calcium – teeth and bone growth/health ∗ Iron – carry oxygen through blood ∗ Vitamin A – healthy vision ∗ Vitamin C – immune health ∗ Calories – energy to the body

Breakfast should provide what percent of our daily nutrients?

∗ Breakfast should include at least three food groups to provide enough energy and nutrients to fuel your morning and keep you full until lunch

A healthy breakfast should include how many of the five food groups?

What combination of three food groups could provide the best balance of nutrients for breakfast?

∗ Grains∗ Complex carbohydrates∗ Fiber∗ B vitamins∗ Folate

∗ Fruits (or vegetables) ∗ Carbohydrates∗ Fiber ∗ Vitamin C

∗ Dairy (or protein)∗ Carbohydrates∗ Protein ∗ Fat∗ Calcium

Whole Grains Fruits/Vegetables Dairy/ProteinWhole grain cereal Piece of fruit- apple, banana,

orangeLow-fat or fat-free milk

Whole wheat toast Sliced/cut fruit- strawberries, avocado

Almond milk, soy milk, or other milk alternative

Whole grain bagel 100% fruit juice Low-fat or non-fat yogurt

Whole wheat English muffin

Dried fruit- raisins, prunes, apricots

Low fat cheese- string, sliced, or shredded

Oatmeal Raw or cooked veggies-peppers, onions, tomato, spinach (could put with eggs)

Eggs, egg whites or egg substitute

Whole grain pancakes or waffles

Peanut, almond, or cashew butter

Whole grain cereal bar or granola bar

Give an example of a healthy breakfast meal that meets the criteria for nutrients and food groups

∗ At least three food groups for a variety of foods∗ Leftovers or dinner foods can work great for

breakfast ∗ Choose good sources of ∗ Whole grains∗ Fruits/vegetables∗ Lean protein/low-fat or fat-free dairy

I don’t like breakfast foods. What else could I eat for breakfast?

∗ Eating breakfast∗ Provides energy and nutrients ∗ Make healthier choices

∗ Skipping breakfast ∗ Leads to overeating∗ Poor food choices∗ Increase calorie limit∗ Weight gain

Explain how eating breakfast could help someone maintain a healthy body weight.

Explain how eating breakfast could help you perform better in school

Breakfast:٭ Provides fuel ٭ Improves brain function٭ Increase focus and concentration٭ Avoid feelings of hunger, tiredness, stomachaches,

and headaches

Think of a healthier alternative

∗ Breakfast sandwich: Sausage, egg, and cheese on a biscuit

∗ Alternatives: ∗ Scrambled eggs and

whole grain toast∗ Ham, egg white, and

cheese on whole grain English muffin

Think of a healthier alternative

∗ On-the-Go: Frosted Donut and a Vanilla Latte

∗ Alternatives: ∗ Whole grain cereal/granola bar∗ Piece of fruit∗ Low-fat chocolate milk∗ Fruit, yogurt, and granola

parfait∗ 100% fruit juice∗ Whole wheat toast with peanut

butter and cinnamon∗ Coffee or Latte made with skim

milk and less syrup

Think of a healthier alternative

∗ At Home: 3 pancakes w/ 1 T butter & 1 T syrup, 3 slices bacon

∗ Alternatives: 2 whole grain pancakes topped with fresh fruit, low-fat yogurt, 2 slices turkey bacon

∗ Small changes = big benefits∗ Make healthy shifts∗ Add more nutrient-dense foods ∗ Eat fewer foods with added sugars, saturated fats,

and sodium

Remember…

Questions?