 Who eats breakfast on a regular basis?  What kind of things do you eat?

 It gives you energy after a long night’s sleep.  It helps you to feel alert during the morning hours

 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

unhealthy  Skipping breakfast is an unhealthy eating 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?

 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?

 SOMETHING for breakfast is better than NOTHING at all!

 See handout

Nutrition Facts 1 Breakfast Calories 690 Fat 25g Saturated Fat 7g Trans Fat 0.4g Sodium 1080mg Fibre 3g Sugar 46g Protein 17g

Nutrition Facts 1 Breakfast Calories 435 Fat 5.5g Saturated Fat 2.5g Trans Fat 0g Sodium 285mg Fibre 7g Sugar 52g Protein 11g

Nutrition Facts 1 Breakfast Calories 550 Fat 31g Saturated Fat 16g Trans Fat 0.8g Sodium 270mg Fibre 0g Sugar 49g Protein 3g

Nutrition Facts 1 Breakfast Calories 690 Fat 25g Saturated Fat 7g Trans Fat 0.4g Sodium 1080mg Fibre 3g Sugar 46g Protein 17g McDonald’s Bacon & Egg McMuffin Hashbrowns Medium Orange Juice

Nutrition Facts 1 Breakfast Calories 435 Fat 5.5g Saturated Fat 2.5g Trans Fat 0g Sodium 285mg Fibre 7g Sugar 52g Protein 11g Tim Horton’s Large Regular Coffee (1 milk, 1 sugar) Mixed Berry Oatmeal Low-fat Vanilla Fruit and Yogurt Parfait

Nutrition Facts 1 Breakfast Calories 550 Fat 31g Saturated Fat 16g Trans Fat 0.8g Sodium 270mg Fibre 0g Sugar 49g Protein 3g Tim Horton’s Large Double- Double Honey Cruller Donut

 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!

 For the following menus – answer the questions that correspond to them.  Remember to refer to Canada’s Food Guide

 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

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 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