Breakfast Breaking the Fast!
Survey • Who eats breakfast on a regular basis? • What kind of things do you eat?
Why is breakfast the most important meal of the day? • It gives you energy after a long night’s sleep. • It helps you to feel alert during the morning hours
Why is breakfast the most important meal of the day? • It provides the nutrients needed for your brain and muscles • It helps you to concentrate and learn • It helps you to maintain a healthy body weight
Why is breakfast the most important meal of the day? • Skipping breakfast is an unhealthyeating habit.
Skipping Breakfast: • Can cause you to overeat later in the day, which could lead to unnecessary weight gain. • Means that your body has gone too long without food, and could lead to a lack of energy or make you grumpy.
What criteria would you use to determine whether a breakfast is nutritionally balanced?
What makes a “good”, balanced breakfast? • Any food can be a good breakfast food as long as it provides some of the nutrients/food groups that your body needs. • An ideal breakfast should consist of a complex carbohydrate, protein and fruit/vegetable– BALANCE • An example would be: whole wheat toast, peanut butter, glass of milk and a banana – mmm!
You should aim to get a serving from at least 3 of the 4 foods groups outlined in Canada’s food guide • You can even try pizza, stir-fry, or soup and crackers for breakfast! • Contain at least 3 grams of fibre • Be low saturated fat, and trans fat • Limit foods high in sugar and sodium
What could you eat for breakfast that includes a good source of protein? • Why is protein important to incorporate into your breakfast?
A Rule of Thumb... • SOMETHINGfor breakfast is better than NOTHING at all!
Midmorning Slump • See handout
What Makes a Good Breakfast?!Applying our Canada’s Food Guide and food labelling knowledge!
Breakfast 1 • McDonald’s • Bacon & Egg McMuffin • Hashbrowns • Medium Orange Juice
Breakfast 2 • Tim Horton’s • Large Regular Coffee (1 milk, 1 sugar) • Mixed Berry Oatmeal • Low-fat Vanilla Fruit and Yogurt Parfait
Breakfast 3 • Tim Horton’s • Large Double-Double • Honey Cruller Donut
Mix & Match Breakfast Menus • In pairs, develop three breakfast menus using Canada’s Food Guide as a reference • Be prepared to share with the class • REMEMBER: Foods do NOT have to be conventional breakfast foods!
Breakfast Case Studies • For the following menus – answer the questions that correspond to them. • Remember to refer to Canada’s Food Guide
CASE STUDY • Stephanie is 15 years old and in grade 10. She only eats breakfast 2 or 3 times a week. • When she does eat breakfast this is a sample menu of what she eats: • Water • Two slices of toast with nutella chocolate spread • 3 chocolate chip cookies
Questions 1. Does Stephanie meet the requirements of the food groups? 2. List the food groups that are in her diet 3. Substitute the unhealthier food choices with healthier food choices (recall, we practiced with our ‘modifying menus’ activity)
Create your own case study • Create your own case study by including the age, sex, and activity level of a teen. • Create a sample menu for that person. • When finished, swap your case study with another student and answer the questions: • List the food groups that are in his or her diet • Substitute the unhealthier food choices with healthier food choices