HealthyBreakfast

A High Energy Breakfast = a High Energy Day

Project Sponsors

•USDA project funded through the Food Stamp Program

•School District of Philadelphia

•Nutrition Center, Department of Bioscience & Biotechnology Drexel University

How many hours does our body go without eating when we skip

breakfast?• On average, about sixteen hours

Ask yourself these questions…

• What time did you eat dinner last night?

• If you did not eat breakfast, what time do you normally eat lunch?

• How long is your body going without food?

• What are some reasons why you skip breakfast?

How Much of Our Daily Nutrients Should Breakfast

Supply?• 25% of our daily nutrients

• What breakfast would meet this guideline?– Whole Grain Cereal, Milk, and fruit

• What breakfast would not? – Doughnut

What other examples can you think of?

How Many Food Groups Are In A Well-Balanced Breakfast?

• Three or more food groups

• How does your breakfast measure up?

Meat & Beans Fruits Grains

A Healthy Breakfast Should Include…

• Proteins, carbohydrates, and a little fat– Carbohydrates are the fuel we need to

keep our bodies going– Protein and fat will help us feel more full

Carbohydrate ProteinFat

Does Skipping Breakfast Lead To Weight Gain?

• It can since we might be tempted to overeat later in the day

• Over time, this can slow your metabolic rateRemember, If you start the day with an Empty Tank, Your body will need to work extra hard to get energy!

Percent of High School Students who skip breakfast…

• 59% skip breakfast at least 3 times per week

• Discussion points– Why do you think so many students skip

breakfast?

Students who eat breakfast…

•Are more alert•Have higher test scores•Have fewer behavioral problems•Have fewer visits to the Nurse’s office

=

Number of students that are served breakfast at school?

• 8.9 million

• Does that sound like a lot?– Keep in mind there are over 50 million

students in the United States! – That means less than 20% of students

eat school breakfasts.

I am a great source of protein, calcium, and add a twist to a

normal breakfast…• Cheese

– This will fill one of the three dairy servings needed per day

– Try it on whole wheat bagels, toast, English muffin, or eggs for extra healthy nutrients

– Remember other cheeses such as cottage cheese can be quick and easy too!

What am I? AALOTME

• Oatmeal– Contains fiber and is an excellent source

of complex carbohydrates and B vitamins that give us energy we need to start the day

– What kind of things can you add to oatmeal to increase the amount of nutrients?

What am I? OTEESLRFV

• Leftovers– How many of you normally have

leftovers from dinner the night before?– Why not eat them for breakfast?– Remember, it is already prepared and

may just need to be heated up– If it’s in a container, you can take it with

you and eat in on the way to school

What am I? TISINVAM

• Vitamins– Vitamins are very important part of our

daily nutrients– Remember, it’s always best to get

vitamins from food– Examples include Vitamin A, C, D, E

Discussion– What are some breakfast foods we

can eat or drink that are high in vitamins?

Which has fewer calories?

English muffin & 2 scrambled eggsor

Sausage sandwich with egg & hashbrowns

Meal #1 = 330 calories & 13 fat grams Meal #2 = 590 calories & 29 fat

grams

– The second meal contains twice the amount of fat and more calories

– Remember, it is possible to make healthier choices when eating out

Leanest breakfast meat…

• Canadian Bacon

– Remember, some meats are healthier and lower in fat than others

– What are some other lean meats we could eat for breakfast?

This contains about 50% fat…

• Doughnut• Questions to think about:

– Does it contain 25% of our daily nutrients?

– What food group does it belong in?

* Super fortified doughnuts served at school do meet the school breakfast requirements and have added nutrients

Quick & Easy Breakfast Ideas

• Bagel with peanut butter or low fat cream cheese

• Pack of crackers• Fruit• Granola bar• Instant oatmeal• Yogurt• Graham crackers• Cereal• Leftovers

Remember, there is always time for breakfast…

• Set your alarm 10-15 minutes earlier• Have grab and go foods in the house• Microwave leftovers• Get organized the night before

Questions????