breakfast in a flash healthy living: lesson 4. welcome! beverly utt, ms, mph, rd registered...
TRANSCRIPT
BREAKFAST IN A FLASH
Healthy Living: Lesson 4
Welcome!
Beverly Utt, MS, MPH, RD Registered Dietitian Wellness Coach and Smoking
Cessation Coordinator with the MultiCare Center for Healthy Living
Email: [email protected] Phone: 253.301.5096
Today’s Class
Breakfast In A Flash
What we will cover: Why breakfast? Tips for a healthy meal TONS of Breakfast Ideas
Breakfast is….
THE MOST
IMPORTANT MEAL OF
THE DAY!
Without Breakfast…
With Breakfast…
People Who Eat Breakfast
Kick start their metabolism
Eat fewer calories throughout the day
Make better food choices Do better in work and
school Are more active Have more energy
Breakfast Does Your Body Good People who eat breakfast are significantly less
likely to be obese and diabetic Eating breakfast helps to promote weight loss
and healthy weight management Eating breakfast promotes lower cholesterol
levels
Breakfast = Brain Power Children who eat breakfast perform better
in school
Encourage Breakfast for Kids
If kids see you eating breakfast they are more likely to eat it
Get them involved Send breakfast
“to-go”
Ideas for Healthier Breakfast
Balance is Key
When possible focus on breakfasts that are: Low in fat – Consume saturated fats like
bacon, sausage and cheese less often Low in added sugar
Cold cereals <12 g High in protein High in fiber Include fruits and vegetables
Healthy Cooking Suggestions Use soft margarine as butter substitute Try jam, jelly, or fruit butters as a toast
topping Replace donuts and pastries with lower
fat options like toast, English muffins, or bagels
Use low-calorie syrups Use non-stick pans and small amount
of oil or cooking spray when frying foods like hash browns or eggs
Calcium Rich Foods
Low-fat cheese Skim or 1% milk Low-fat yogurt Calcium fortified
juice or milk substitute
Fruits & Veggies 100% fruit juice Try fruits as a topping for
cereal, pancakes, waffles, and yogurt
Fresh, frozen and canned fruit (light syrup-rinsed)
Breakfast smoothie Vegetables in omelets or
egg scrambles Diced up potato hash
browns
Whole Grains Look for whole grain
varieties of read-to-eat and hot cereals
Make whole grain toast Choose whole grain
bagels, English muffins, and pancake mix when available
Substitute ½ the flour for whole wheat flour when baking items like quick breads and muffins
Breakfast Ideas
Smoothies
Any combination of fruit you like
Add milk, yogurt or meal alternative
Add 100% juice Add spinach or wheat
grass Easy to take on the go!
Veggie Omelet Let kids “create” their own omelet Fun breakfast meal the family can make
together
Or, make a cheese omelet and top with salsa
Breakfast Rice Cereal Prepare brown or white
rice as you normally would
Add dried fruit Add ¾ cup skim milk Dash of nutmeg and
cinnamon Top with a small
amount brown sugar, maple syrup or honey
Breakfast Sandwich
Make your own McMuffin!
Simple Ingredients
Egg, Canadian bacon, cheese, whole grain English muffin
Kids will love it! Great “to go”
food!
Breakfast Parfait
Layer: Low-fat yogurt Fresh or frozen fruit Granola or cereal
Great for making ahead
Breakfast Pita Pockets Whole grain
pita Egg and
veggie scramble
Cheese Another great
“to-go” option
Go Crazy with Fruit
Pancakes! Cereal!
Oatmeal!
Cottage Cheese
!
French Toast!
Breakfast Burrito
Your choice: Eggs Peppers Tomatoes Onions Garlic Hash browns Cheese Etc.
Everything but the…? When you have
things to use up, hash is perfect!
Ideas to include: Sweet potatoes Red potatoes Candian bacon Eggs Peppers Onions Garlic Tomatoes Zucchini
Waffle Sandwich You choose the
filling Meat, cheese, fruit,
cream cheese, peanut butter, etc.
Power Toast Top whole grain
toast with nut butters and fresh or dried fruit!
Great finger food for younger kids
Grab-N-Go
Important Things to Remember
Any breakfast is better than no breakfast
Plan ahead – have quick choices on hand
Sometimes you have to eat on the go
Every little bit counts!
