1. Study for your MyPlate Quick check

2. Choose A Healthy Breakfast
A High Energy Breakfast = a High Energy Day

3. Review What are the main messages from the USDA- fruit and veggies?
grains?
dairy?
protein?
What should I avoid or cut back on?

4. Answer the Breakfast Questions on your paper

5. Why do we need breakfast?
(#2)
NUTRITION – needed nutrients
ENERGIZES THE BODY
IMPROVED CONCENTRATION
CURBS CRAVING FOR UNHEALTHY FOODS
WEIGHT CONTROL?

6. Why do we need breakfast?

7. How do nutrients help our body?
Carbohydrates – provide your body with main source of energy
Protein – necessary for growth & repair of muscles, bones and other body parts
Calcium – important for teeth and bone growth/health
Iron – helps to carry oxygen through the blood
Vitamin A – a key nutrient for healthy eyes
Vitamin C – important for immune health

8. High in vitamin A Apricots Cabbage Cantaloupe Carrot
Chili pepper Collard greens
Grapefruit Lettuce (leaf and romaine)
Mango Pepper
Spinach Sweet potato
Tomato watermelon

9. High in vitamin C Papaya Bell peppers Broccoli Brussels sprouts
Strawberries Pineapple
Oranges Kiwifruit
Cantaloupe Cauliflower

10. A Well-Balanced Breakfast should include how many food groups?
1. Three or more food groups from MyPlate
2. What are the 3 preferred food groups?
Grains Fruits or Vegetables Dairy
Carbs - fiber, vitamins & minerals
Carbs - fiber, vitamins & minerals
Protein, calcium, vitamin D & other nutrients

11. Which meet the guidelines?
Healthy Breakfast?
Does this breakfast contain 3 of the 5 food groups?
Does it contain food from the 3 preferred food groups? (grains, fruit/veggie, dairy)
Is it considered healthy?
Which meet the guidelines?

12. Many Breakfast Cereals Contain Added ….
SUGAR
Too much sugar can cause weight gain, cavities, and if you fill up on sugars, you don’t eat the foods you need that are nutrient dense.
Always look at the ingredient list for those “hidden” ingredients that add sugar
Choose cereals that are high in essential nutrients like iron, calcium, fiber, vitamin C

13. Can You Identify the Added Sugars in this Ingredient List?
Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness.
Sugar, corn syrup, and honey are all added sugars
This popular cereal which contains 15 grams of sugar per ¾ c serving!
4 grams of sugar = 1 teaspoon

14. According to the U. S. Dept
According to the U.S. Dept. of Health and Human Services, added sugars show up on food and drink labels under the following names:
Anhydrous dextrose brown sugar
cane crystal cane sugar
corn sweetener syrup
corn syrup solids crystal dextrose
evaporated cane juice fructose sweetener
corn syrup honey
liquid fructose malt syrup
maple syrup molasses
pancake syrup raw sugar
Sugar white sugar
lactose (from milk) maltose (from grain)
fruit juice concentrate fructose (from fruits & veggies)

15. Why is sugar added to foods and drinks?
In the United States, the average man consumes 335 calories (about 21 teaspoons) of added sugar each day. The average woman consumes 239 calories (about 15 teaspoons) of added sugar each day.
Why is sugar added to foods and drinks?
Added sugar provides little to no nutritional value, but it does serve many uses in food processing.
For example, added sugar can:
Improve the flavor, color, or texture of foods and drinks
Keep jellies and jams from spoiling
Help fermentation in breads and alcohol
Keep baked goods fresh longer

16. How much added sugar should I get?
Aim for less than 10% of your total allotted calories.
Do the math……..
2000 calories X 10% (0.10) = 200 calories
Carbs have 4 calories per gram
200 / 4 = 50 grams
No more than 50 grams a day

17. Does Skipping Breakfast Lead To Weight Gain?
POSSIBLY: (new research available)
We may be tempted to overeat later in the day if we skip meals earlier
We can slow our metabolic rate if we do not provide sufficient energy to our bodies
Remember, If you start the day with an empty tank, your body will need to work extra hard to get energy!

18. How can eating breakfast affect your performance in school?
Students who eat breakfast…
Are more alert
Have higher test scores
Have fewer behavioral problems
Have fewer visits to the Nurse’s office

19. Remember, there is always time for breakfast…
Set your alarm minutes earlier
Have grab and go foods in the house
Microwave leftovers
Get organized the night before

20. Ingredient list Ingredient list Cereal Name ___________________
How many calories per serving?
How many grams of sugar per serving?
What is/are the source(s) of sugar?
How many grams of fat per serving?
How many grams of fiber per serving?
Is whole grain listed as an ingredient?
Do you think this cereal is healthy or unhealthy?
Ingredient list
Ingredient list

21. Let’s compare some cereals
Let’s compare some cereals. - must work with your elbow partner - must be working the same cereal (in other words only one cereal at a time)

22. Anhydrous dextrose brown sugar cane crystal cane sugar
According to the U.S. Dept. of Health and Human Services, added sugars show up on food and drink labels under the following names:
Anhydrous dextrose brown sugar
cane crystal cane sugar
corn sweetener syrup
corn syrup solids crystal dextrose
evaporated cane juice fructose sweetener
corn syrup honey
liquid fructose malt syrup
maple syrup molasses
pancake syrup raw sugar
Sugar white sugar
lactose (from milk) maltose (from grain)
fructose (from fruits & veggies)
(#8)

23. Quick & Easy Breakfast Ideas
Bagel with peanut butter or low fat cream cheese
Apple with peanut butter
Fruit
Granola bar
Oatmeal
Yogurt w/ fruit and granola
Cereal w/ fruit
Leftovers

24. What Does the World Eat for Breakfast? – 2 min

31. USDA project funded through the Supplemental Nutrition Assistance Program
Project Sponsors
School District of Philadelphia
Department of Nutrition Sciences, Drexel University