Recharge Your Breakfast Choosing healthy options to boost your metabolism
Fact or Fiction • It is okay to skip breakfast because it is not an important meal. • Fiction • Breakfast is equally as important as lunch and dinner. • Eating breakfast will make you tired during the day. • Fiction • Breakfast provides energy needed to start the day off right
Fact or Fiction • People that eat breakfast are less likely to be overweight. • Fact • People that eat breakfast are more likely to make healthier food decisions later in the day. • Fact
Why do People Skip Breakfast? • Breakfast is one of the most important meals of the day, yet many people skip breakfast. • What are some reasons people don’t eat breakfast? • Not feeling like preparing anything in the morning • Lack of Time • Late for work • Being on a diet • Not hungry in the morning
Overcoming Excuses • What are some ways you can make breakfast part of your day? • Go to bed and wake up a few minutes earlier. • Prepare meals ahead of time and freeze them. • Keep fresh fruit on hand to grab and go. • Make a yogurt parfait with fruit and yogurt to take with you. • Make a smoothie • Choose quick options like whole wheat: toast, English muffins, waffles, etc.
Breakfast is Important! • Breakfast is the first meal of the day. • Break the fast • You’re sleeping for about 6-8 hours, breakfast “breaks the fast” and recharges your metabolism. • Gives you energy and helps you stay alert all day. • Stay fuller later in the day. • Helps you make healthier choices throughout the day. • People that eat breakfast are less likely to be overweight.
Choose a Healthy Breakfast • Get charged! • Don’t start your day with foods that will slow you down like high-sugar, fat, or salty foods. • Start the day with healthy foods to charge you up! • Can you think of healthy choices for breakfast? • Oatmeal, fruit, yogurt, low sugar whole grain cereal, whole grain toast with peanut butter, eggs, whole wheat waffles, breakfast burritos, etc.
Start with Healthy Drinks • Fluids are important to keep us hydrated and breakfast is a great place to start. • Limit sugary drinks, or high-sugar coffee drinks. • Make smarter choices by choosing low fat milk products, 100% juice, coffee without sugar, or water.
Make a Healthy Breakfast • In groups, look over the breakfast given to you and create healthier version of that meal.
Create Healthier Breakfasts • Breakfast 1: • Bowl of Fruit Loops with ½ cup 2% milk • Blueberry muffin • Glass of orange flavored drink • Healthier ideas: • 1 cup whole grain cereal or oatmeal with 1/2 cup skim milk and topped with fruit, 1 cup 100% orange juice. • Breakfast 2: • Chocolate chip pancakes with syrup • Hash browns • Kool-Aid • Orange slices • Healthier ideas: • Whole wheat chocolate chip pancakes with 1-2 Tbs syrup, 100% fruit juice, and orange slices.
Breakfast 3 • Coffee cake • Eggs • Latte • Healthier ideas: • Whole wheat blueberry muffin, 2 scrambled eggs, and coffee with skim milk. • Breakfast 4 • Biscuits and gravy • Hash browns • Whole milk • Healthier ideas: • Whole wheat English muffin with 1-2 Tbs fruit spread, low-fat turkey sausage, and 8oz skim milk.
Breakfast 5: • Ham and cheese omelet • Potatoes • Sausage • Apple juice • Healthier ideas: • Omelet with cheese, spinach, and peppers, 2 turkey sausage links. • Breakfast 6: • Strawberry Pastry • Fruit slices • Coffee • Healthier ideas: • Slice of whole wheat toast with 1 Tbs light cream cheese and 2 tsp strawberry jam, fruit slices, and coffee with skim milk.