BreakfastBreakfastIt Does a Body…and

Mind Good

Why Eat Breakfast?Why Eat Breakfast?

Eating breakfast is linked to:◦Better weight control◦Overall more nutritious diet◦Better strength and endurance◦Better concentration◦Improved blood lipid levels

(Cholesterol, triglycerides, LDL, HDL)

Break the FastBreak the FastYour body is in a fasting state

during sleepGlucose, the main source of

energy for the brain, needs to be replenished

Breakfast is a wake up call for your body

Good for the young…and not Good for the young…and not so youngso young

Kids who eat breakfast perform better in school

Why wouldn’t the same hold true for adults?

Kids are more likely to eat breakfast if the adults around them eat breakfast. You can be a healthy role model.

Breakfast is brain power!

The Skinny on BreakfastThe Skinny on BreakfastAdults who eat breakfast are:

◦Less likely to be obese Risk of obesity is 50% greater in

breakfast-skippers

◦Less likely to over-eat the rest of the day

What Makes a Healthy What Makes a Healthy Breakfast?Breakfast?Two main components:

◦Carbohydrates: whole grains and fruit Provide energy and brain power Good fiber source

◦Protein: Lean meats, low fat dairy products, peanut butter, etc. Helps keep you feeling fuller longer

What Makes a Healthy What Makes a Healthy Breakfast?Breakfast?

“Strive for 5”Try to include at least 5 grams of

protein and 5 grams of fiber in your breakfast to help you feel

satisfied.

Beat the Clock BreakfastsBeat the Clock BreakfastsFruit and Nut Oatmeal

Add dried cranberries and almonds to instant oatmeal and microwave for 60 seconds. (You can even mix together the night before and put in a ziplock bag)

Shake it Up, Baby! An On-The-Go bBeakfast

Whip low-fat milk, frozen strawberries, and a banana in the blender for 30 seconds. A good accompaniment to a whole grain bagel. (Can be made ahead of time and frozen in ice trays. Allow to thaw on the way to work.)

Beat the Clock BreakfastsBeat the Clock BreakfastsBanana Dogs (great for kids and kids at heart)

◦Spread peanut butter on a whole wheat hot dog bun; add in a banana, and sprinkle with raisins or other fruit

Beat the Clock BreakfastsBeat the Clock BreakfastsBreakfast Taco

◦Sprinkle low fat shredded cheese over a corn tortilla; fold in half, and microwave for 20 seconds. Great topped with salsa. You can also do these ahead of time and

add other ingredients such as eggs, cooked onions, peppers, etc. Eat as taco or fold up into a burrito. Can be frozen

Beat the Clock BreakfastsBeat the Clock BreakfastsP B & A Sandwich

◦Spread peanut butter on whole wheat bread and top with apple slices

Fruity Breakfast Wrap◦ Spread lowfat cream cheese on a

whole wheat tortilla. Add chunks of fresh or canned fruit (in juice, not syrup). Roll up and enjoy. Wash it down with low fat milk to add some protein.

Beat the Clock BreakfastsBeat the Clock BreakfastsBreakfast Pizza

◦Top whole grain bread with ricotta cheese and sliced tomato on top. Sprinkle on some oregano and pepper to taste. (Really yummy after broiling for 5 minutes)

Other Quick Breakfast Other Quick Breakfast IdeasIdeasBran muffin and yogurt topped with

berriesLeftover cheese pizza and a fruit or

small cup juiceLean ham, lowfat cheese, and

pineapple ring on toasted English muffin

Hard cooked egg sliced into a whole grain pita◦Can cook the egg ahead of time

Other Quick Breakfast Other Quick Breakfast IdeasIdeasString cheese, an apple, and handful

of walnutsYogurt parfait with fruit and low fat

granolaLoaded toast

◦Slice whole wheat toast with lean ham or Canadian bacon and slice low fat cheese on top. Pair with fruit or add veggies for extra fiber

Fiber One bar, banana, and cup of low fat milk or yogurt

Last night’s leftovers

Tips on Making Time for Tips on Making Time for BreakfastBreakfastDo some prep ahead of time

◦Get out the cereal bowls and spoons the night before

◦Make your breakfast sandwich or wrap the night before or even earlier and freeze it.

◦Portion out some dried fruit and low fat granola in baggies to keep on hand. Grab one along with a cup of yogurt in the morning and take with you to combine at work.

Tips on Making Time for Tips on Making Time for BreakfastBreakfastMake a breakfast menu on the

weekend◦Makes breakfast a no-brainer. No

time wasted trying to figure out what to eat.

◦Can help save money by using what you have on hand.

Tips on Making Time for Tips on Making Time for BreakfastBreakfastAvoid surrendering to the snooze

button◦Instead of sleeping in an extra 10

minutes, get up on time or even 5 minutes earlier

◦The energy you get from eating breakfast will far outweigh that few additional minutes of sleep

Tips on Making Time for Tips on Making Time for BreakfastBreakfastKeep some foods available at

work for the REALLY crazy mornings◦Peanut butter and whole wheat

crackers◦Cereal bars ◦Fruit cups◦Yogurt

Still not convinced? Still not convinced? Interesting Breakfast Interesting Breakfast

ResearchResearch• According to a 16 year study of nearly

27,000 participants by Harvard University, men who skip breakfast have a 27 percent higher risk of heart attack or death from coronary heart disease

• According to a University of Colorado study, overweight women who skip breakfast are prone to impaired metabolic responses (unhealthy spikes in insulin and glucose levels) after eating lunch.

Still not convinced? Still not convinced? Interesting Breakfast Interesting Breakfast

ResearchResearch

A study from Tel Aviv University found that dieters who ate a bigger breakfast and a modest dinner lost 240% more weight than others in the study who had a big dinner and a modest breakfast.

Still not convinced? Still not convinced? Interesting Breakfast Interesting Breakfast

ResearchResearchA study from the University of

Minnesota School of Public Health found that people who eat breakfast everyday are 34% less likely to develop type 2 diabetes than those who do not eat breakfast. They are also 43% less likely to become obese and 40% less likely to develop fat around the belly.

Still not convinced? Still not convinced? Interesting Breakfast Interesting Breakfast

ResearchResearch

A study presented at the Learning Connection Summit demonstrated that brain scans of children who eat breakfast show more activity than scans of children who skip breakfast