break the fast! the importance of eating breakfast
TRANSCRIPT
![Page 1: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/1.jpg)
Break the Fast!
The importance of eating breakfast
![Page 2: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/2.jpg)
Why Breakfast Is Important
• Skipping breakfast can cause you to feel tired, grumpy, and irritable in the morning.
• By the time you wake up, your body may have gone without food for 8 hours or more.
• Eating breakfast helps jump-start your metabolism.
![Page 3: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/3.jpg)
Why Breakfast Is Important (continued)
• Breakfast eaters are more likely to have a healthy body weight because of a higher metabolism.
• Even a small snack like a glass of milk or fortified soy beverage can be beneficial.
• Encourage your children to eat breakfast. They require a more nutrient-dense diet to maintain physical and mental growth.
• Involve children in preparing breakfast; they are more likely to eat foods that they have helped make.
![Page 4: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/4.jpg)
Characteristics of Breakfast Eaters
• Breakfast eaters– have more energy to focus on school and work– have higher nutrient intakes and better diet
quality than breakfast skippers– are good role models for their children
![Page 5: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/5.jpg)
Breakfast Ideas
• Here are some ideas for breakfast at home or on the go:– hot cereal made with lower-fat milk, sprinkled
with berries – English muffin topped with lean ham and
cheese and 100% real fruit juice– cheese served with cantaloupe and a lower-fat
muffin– yogurt mixed with berries and bran cereal– hummus on pita bread with applesauce on the
side
![Page 6: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/6.jpg)
Not Enough Time?
• Set the table before you go to bed.• Wash, chop, slice your ingredients the night
before.• Set your alarm clock for a few minutes
earlier.• Store dried and canned fruit, dry cereal,
juice boxes, melba toast, and peanut butter in your desk drawer for those rushed days.
![Page 7: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/7.jpg)
Balance Is the Key to a Healthy Breakfast
• Choose food from at least 3 of the 4 food groups from Eating Well with Canada’s Food Guide.
• Mix and match from these food groups to plan a healthy breakfast.
• Remember that you don’t have to eat traditional breakfast foods. Have soup, crackers, and cheese if you like.
![Page 8: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/8.jpg)
Vegetable and Fruit Ideas
• Here are some examples of vegetables and fruit for breakfast:– fresh fruit– fruit cups packed in juice– applesauce– 100% fruit juice boxes– vegetable juice (low sodium)
![Page 9: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/9.jpg)
Grain Products Ideas
• Here are some examples of grain products for breakfast:– bread, bagels, rolls, buns, and English muffins
(emphasize whole grain products)– low-fat muffins– small boxes of cereal, or pack your own– whole wheat bread sticks, melba toast
![Page 10: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/10.jpg)
Milk and Alternatives Ideas
• Here are some examples of milk and alternatives for breakfast:– milk (skim, 1%, 2%) in small cartons or
reusable containers– soy milk in small containers– individual yogurt or yogurt drink (less than 2%
milk fat)– cheese or cheese strings
![Page 11: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/11.jpg)
Meat and Alternatives Ideas
• Here are some examples of meat and alternatives for breakfast:– boiled, scrambled, or microwaved eggs– lean meat slices or pieces– hummus– nuts– peanut or other nut butters
![Page 12: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/12.jpg)
Foods and Beverages to Limit
• Limit food and beverages high in calories, fat, sugar, or salt (sodium).
– Foods to limit include cakes, pastries, chocolate, candies, cookies, granola bars, doughnuts, ice cream and frozen desserts, french fries, potato chips, nachos, and other salty snacks.
– Beverages to limit include alcohol, fruit-flavoured drinks, soft drinks, sports and energy drinks, and sweetened hot or cold drinks.
![Page 13: Break the Fast! The importance of eating breakfast](https://reader035.vdocuments.us/reader035/viewer/2022062216/56649dd85503460f94acd837/html5/thumbnails/13.jpg)
References
• Hastings and Prince Edward Counties Healthy Lifestyles Department. (2003). Breakfast ... Break the Fast. Fact sheet.www.hpechu.on.ca
• Hastings and Prince Edward Counties Healthy Lifestyles Department. (2004). Breakfast on the Run. Fact sheet. www.hpechu.on.ca
Adapted from Anneke Vink, 2007.