Breakfast Breaking the Fast!

Survey

Who eats breakfast on a regular basis?

What kind of things do you eat?

Why is breakfast the most important meal of the day?

It gives you energy after a long night’s sleep.

It helps you to feel alert during the morning hours

Why is breakfast the most important meal of the day?

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

Why is breakfast the most important meal of the day?

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.

HANGER

What criteria would you use to determine whether a breakfast is

nutritionally balanced?

What makes a “good”, balanced breakfast?

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?

A Rule of Thumb... SOMETHING for breakfast is better

than NOTHING at all!

Midmorning Slump

See handout

What Makes a Good Breakfast?!

Applying our Canada’s Food Guide and food labelling knowledge!

Is this a good breakfast?Nutrition Facts1 BreakfastCalories 690Fat 25gSaturated Fat 7gTrans Fat 0.4gSodium 1080mgFibre 3gSugar 46gProtein 17g

Is this a good breakfast?Nutrition Facts1 BreakfastCalories 435Fat 5.5gSaturated Fat 2.5gTrans Fat 0gSodium 285mgFibre 7gSugar 52gProtein 11g

Is this a good breakfast?Nutrition Facts1 BreakfastCalories 550Fat 31gSaturated Fat 16gTrans Fat 0.8gSodium 270mgFibre 0gSugar 49gProtein 3g

Breakfast 1

Nutrition Facts1 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

Breakfast 2

Nutrition Facts1 Breakfast

Calories 435Fat 5.5gSaturated Fat 2.5gTrans Fat 0gSodium 285mgFibre 7gSugar 52gProtein 11g

Tim Horton’s •Large Regular Coffee (1 milk, 1 sugar)•Mixed Berry Oatmeal•Low-fat Vanilla Fruit and Yogurt Parfait

Breakfast 3Nutrition Facts1 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

Mix & Match Breakfast Menus

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!

Breakfast Case Studies

For the following menus – answer the questions that correspond to them.

Remember to refer to Canada’s Food Guide

CASE STUDY

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

Questions

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

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