WEEK 9 BREAKFAST STUDENT

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1 WEEK 9 BREAKFAST In this lesson you will learn: 1. The benefits of eating breakfast. 2. Ways to make a healthy breakfast. 3. How to make time for breakfast. 4. How to choose a healthy breakfast at school. STUDENT

2 BREAKFAST Breakfast is the most important meal of the day. Eating breakfast gives you energy for the whole day. Skipping breakfast causes you to be really hungry in the morning and can lead you to make unhealthy choices during lunch. It is important to eat a healthy breakfast every morning. Why is eating breakfast important? It gives you more energy to be physically active and to do well in sports. It makes you less grumpy and tired in the morning. It makes you healthier and helps you miss less days of school. It helps you maintain your weight. o It does this by turning on your metabolism first thing in the morning. o Breakfast also helps you avoid overeating or snacking on unhealthy foods later. It allows you to concentrate, giving you better grades in school. Can you name some other reasons why eating breakfast is important? What is a healthy breakfast? Breakfast needs to be well balanced. It should be low in sugar and high in fiber. Fruits, vegetables, and whole grain products are healthy additions to breakfast meals. Try not to eat store bought cereal bars, toaster pastries and donuts. These have a lot added sugar in them. Here are some healthy meals you can make for breakfast: Oatmeal with blueberries or other fruit Whole grain cereal with strawberries or bananas Breakfast burrito with a whole grain tortilla, eggs, salsa, and spinach Low-fat yogurt with granola and berries Whole grain English muffin with peanut butter What are some other foods you can make for a healthy breakfast?

3 LET S MAKE BREAKFAST! Mornings are always busy and we always seem to run out of time for breakfast. This activity will help us make sure that we are still getting a healthy breakfast, even when we are running late. Being prepared for breakfast will make busy mornings a lot easier. In this activity, you will be given a series of scenarios that often happens in the morning. You are going to solve these scenarios by thinking of ways to make a healthy breakfast. So, let s make breakfast! You want to prepare breakfast the night before because you know you will not have time in the morning. What do you want to make for breakfast? What can you do to prepare ahead of time? You want a bowl of whole grain cereal and milk for breakfast. What fruit can you add to make breakfast healthier? You just woke up and are not hungry yet. You don t feel like eating breakfast, but you know that breakfast is the most important meal of the day. What can you put in your backpack so you can eat it on the bus or before school? You want to make a healthy breakfast that includes vegetables. What can you make with vegetables? You are running late for school. You only have 10 minutes to eat breakfast. What quick and healthy meal can you make and eat in 10 minutes? You are very tired this morning and want to eat something that will provide you with a lot of energy. What healthy breakfast meal can you make that will give you a lot of energy?

4 Choosing healthy breakfast options at school: When you eat breakfast at school, you don t always have good choices that are both healthy and taste good. Sometimes it is tempting to choose breakfast foods that are high in sugar, but these won t give you energy for the whole day. Here are some tips on how to make your school breakfast healthier: Choose the whole fruit, if is offered. Stay away from syrup and jelly. Choose white milk instead of juice. Or, you can bring your own breakfast to school.

5 YOGURT PARFAIT RECIPE Ingredients 2 cups Low-fat plain yogurt 1 cup Granola Fruit, such as berries, peaches, plums. Try to pick seasonal fruit. Time: 10 minutes Serving: 4 Directions 1. Wash all fruits. 2. Chop large fruits into bit-size pieces and place in a large mixing bowl. 3. Put some yogurt in your bowl. 4. Add some granola on top of the yogurt. 5. Then, add the fruits on top of the yogurt and granola.

6 FUN FACTS: Cereal is the most popular breakfast food in America. The word breakfast literally means to break a fast. Since we don t eat while we are sleeping, we are fasting. Our first meal of the day breaks this overnight fast. Within 2 hours of standing in daylight, milk loses between half and two-thirds of its vitamin B content. On Your Own: Try to eat a healthy breakfast everyday this week. Write about it in your journal or online.

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