1. Choose a Healthy Breakfast

2. Project Sponsors
Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) through PA Department of Human Services (DHS)
School District of Philadelphia
Drexel University Department of Nutrition Sciences

3. Are you ready to play?
The Breakfast Game

4. 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?

5. Which nutrients should be included in a healthy breakfast?
Complex carbohydrates
Lean protein
Healthy fat
These nutrients give you energy and keep you feeling full

6. Which nutrient provides the primary fuel for our brains?
Carbohydrates
Two types:
Simple (sugar)
Limit added sugars to less than 10% of total calories daily
Complex (starches)
Choose whole grains and fiber

7. 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
Sugar, corn syrup, honey

8. 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

9. Which nutrient helps to build muscle and also provides a feeling of fullness?
Protein
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)

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

11. Breakfast should provide what percent of our daily nutrients?
25%
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

12. A healthy breakfast should include how many of the five food groups?
Three
Breakfast should include at least three food groups to provide enough energy and nutrients to fuel your morning and keep you full until lunch

13. Fruits (or vegetables) Dairy (or protein)
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
Vitamin C
Dairy (or protein)
Carbohydrates
Protein
Fat
Calcium

14. Give an example of a healthy breakfast meal that meets the criteria for nutrients and food groups
Whole Grains
Fruits/Vegetables
Dairy/Protein
Whole grain cereal
Piece of fruit- apple, banana, orange
Low-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

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

16. Explain how eating breakfast could help someone maintain a healthy body weight.
Provides energy and nutrients
Make healthier choices
Skipping breakfast
Leads to overeating
Poor food choices
Increase calorie limit
Weight gain

17. Explain how eating breakfast could help you perform better in school
Provides fuel
Improves brain function
Increase focus and concentration
Avoid feelings of hunger, tiredness, stomachaches, and headaches

18. 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

19. 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

20. 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

21. Remember… Small changes = big benefits Make healthy shifts
Add more nutrient-dense foods
Eat fewer foods with added sugars, saturated fats, and sodium

22. Questions?