mf3004 start your day right - ksre bookstore - home · • desire to lose weight. 3. discuss the...
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Start Your Day Right
Materials• Paperplates• Coloredpencils/markers/
crayons• Whitepaper
Discussion1. Ask participants to raise their hands if they ate breakfast this
morning.• Fortypercentofkidsdon’teatbreakfast.
2. Discuss some reasons why people may skip breakfast. Somereasonsinclude:• lackoftime,• don’tliketraditionalbreakfastfoods,• feelsickinthemorning,and• desiretoloseweight.
3. Discuss the rationale behind eating breakfast.• Breakfastliterallymeans“breakthefast.”Thepurposeofbreakfastis
tobreakyourovernightfastandreplenishnutrientsyouneedtostartanewday.
• Ifyouskipbreakfast,youcouldbegoing12ormorehourswithouteating.
• Yourbodyislikeacar;itneedstoberefueled.
4. What are the benefits of eating breakfast?• Helpsyouperformatahigherlevelinschoolandinsports.• Improvesyourphysicalandmentalperformance.• Increasesyourabilitytoconcentrate(increasesattentionspan).• Decreasesirritability.• Helpsyoumaintainandachieveahealthybodysize.• Helpsyoumeetdailynutritionalneeds.• Helpslowerbloodcholesterollevels.• Decreasesabsenteeism.
5.Discuss how you feel when you skip breakfast. What are the consequences?• Possibleanswers:getheadaches,feelsleepy,arelessfocused,feelirri-
table,grabsugaredsnacks/beveragestostopthehunger,overeatlaterintheday.
Learner ObjectivesParticipantswillbeableto:
• identifythebenefitsassociatedwitheatingbreakfast;
• describesensationsassociatedwithskippingbreakfast;
• comparesugarcontentofselectnutritionlabels;and
• identifyonegoaloraction(in-dividuallyorasagroup)relatedtoeatingbreakfast.
2 K-State Research and Extension — Start Your Day Right
Running Late?Trythesehealthytrickstogetagoodstartonyourday:
• Low-fatstringcheeseandwhole-wheatcrackers.• Whole-graincerealbarandskimmilk.• Driedfruitbitsmixedinwithdrycerealandeatenlike
asnackfood,washeddownwithaglassofskimmilk.• Toastwithpeanutbutterandbananas.• Granolawithdriedorfreshfruitbitsandyogurt.• Makealargebatchofpancakesorwafflesandput
theminthefreezer.Re-heatforafastandeasybreakfast.
Breakfast Pitfalls and SolutionsThinkaboutwhetherthesebreakfastpitfallsapplytoyou:Breakfastisamissinglinkinmyday.Ineedsomewake-me-up,tastyfoodchoicesaddedtomybreakfastmenu.“I’mlate!”isthephrasethatcomestomindwhenItrytodecidewhetherornottoeatbreakfast.
Ifyou’retiredofthesamebreakfast,mixitup.Trythefollowingideas,orcreateyourown.
• Eggburrito(scrambledeggintortillawrap,withleftovercookedrice,potatoes,blackbeans,orveggieofyourchoice—onionsandpeppersaregreat!)
• Leftoverveggiepizzaorspaghetti• Tortillawithlow-fatcheese• Fruitsmoothies
K-State Research and Extension — Start Your Day Right 3
Rate Your Breakfast the 5-Star Way
Examples of a 5-Star BreakfastEggs,bacon,wholegraintoast,orangejuice3foodgroups(meat,grain,fruit)Wholegraintoast
Wholegrainwaffles,sausagelinks,yogurt,slicedfruit4foodgroups(grain,milk,meat,fruit)Whole-grainwaffles
Itisimportanttoeatsomethingforbreakfast,evenifit’snotafive-starbreakfast:
• glassofmilk• yogurt• granolabar
Eatingsomethingisbetterthannothing.
Have youth write down everything they ate and drank for breakfast (if youth didn’t eat breakfast, have them write down what they usually eat or what they like to eat for breakfast.)The goal is to earn at least five stars. Give yourself one star for each choice from a different food group (no stars for fats and sweets category).
• Grain group• Examples:whole-wheattoast,whole-grainwaffle.
• Milk group• Examples:skimmilk,low-fatmilk,yogurt,cheese.
• Fruit group• Examples:grape,apple,melon.
• Meat group• Examples:bacon,sausage,egg.
• Vegetable group• Examples:spinach,tomato,cucumber.
• Give yourself another star if your grain was a whole grain. Also, just eating breakfast earns you another star.
Drawing a BreakfastPassoutpaperplates.Haveyouthdrawa5-starbreakfast.Includeasmanyfoodgroupsaspossible(grain,meat,milk,vegetable,fruit).Assumeyourgrainproductsaresourcesofwholegrain.
Getcreative.Drawamealwithtraditionalbreakfastfoodsandonewithfoodsthatarenotusuallyeatenforbreakfast(suchaspizza).
4 K-State Research and Extension — Start Your Day Right
Resource SheetWhenitcomestobreakfast,itiseasytogetinarut.Movebeyondcoldcerealandmilkeverymorningwiththesetastytips:Fruit smoothies
• Blendlow-fatmilkoryogurtwithfreshorfrozenfruit.Trystrawberries,bananas,peaches,andotherfruits.Becreativeandtrydifferentcombinations.
Breakfast sandwichesBecreative!Combinedifferentfoodstomakeyourownbreakfastsandwiches.Herearesomeingredientstogetyouthinking:
• Breadsandwraps:tortillas,whole-wheatbread,frozenwaffles,Englishmuffins,bagels• Tastyfillings:appleslices,peaches,strawberries,choppedtomatoes,peanutbutter,eggs,ham,cheese
Top 10 Breakfast Foods for Children Top 10 Breakfast Food for AdultsMilk Milk
Ready-to-eat cereal Coffee and coffee drinksWhite bread Bread
Juice Ready-to-eat-cerealEggs JuiceMeat FruitFruit Eggs
Breakfast pastries, donuts, granola bars Cooked cerealCooked cereal Meat
Pancakes Breakfast pastries, donuts, granola bars
K-State Research and Extension — Start Your Day Right 5
For kids:Breakfastcontributes<20percentofdailycalories>30percentofcalcium,iron,Bvitamins
Cereal Facts• Mostcereals—includingpresweetened—containabout100to130
caloriesperservingandprovideatleast10keynutrients.• Cereals—includingpresweetened—providelessthan5percentofa
child’scalorieintake.• Kidswhofrequentlyeatcerealconsumelessfatandhaveahigher
intakeofseveralimportantnutrients.
Kellogg’sFroot Loops
Kellogg’sRice Krispies
Kellogg’sFrosted Flakes
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Whatwouldbeanexampleofabreakfastsandwichcombinationyouwouldliketotry?______________________________________________________________________________________________________
Worksheet
Whatisonethingyoucoulddotomorrowtohelpyoureachyourgoalforeatingbreakfast?___________________________________________
Tochangesomeofmybreakfastchoices,I’mgoingtoaddfoodssuchas:_________________________________________________________________________________________________________
Ifyourbreakfastshouldbe20percentofyourto-taldailycaloriesandyouconsume2,200caloriesinaday,howmanycaloriesshouldcomefromyourbreakfast?_____________________________________
Whataresomebenefitsofeatingbreakfast?__________________________________________________________________________________________________________________
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2
3
4
5
K-State Research and Extension — Start Your Day Right 7
Comparethenutritionfactslabelsonpage5andanswerthefollowingquestions:
Lookatthesugarcontentforthethreecereals.Listtheminorderfrommostamountofsugartoleastamountofsugar._______________________________________________________________________________________________________________________________________
If1gramofsugarequals4calories,howmanycaloriescomefromsugarinFrootLoops?___________________________
HowmuchmoresodiumdoRiceKrispiescontainthanFrootLoopsorFrostedFlakes?____________________________________________________________________
Adding½cupoffat-freemilkaddshowmanycaloriestodrycereal?______________________________________
Whataretheservingsizesforeachofthethreeproducts?_____________________________________________________________________________________________
WhatisthetotalproteincontentinRiceKrispiesafteradding½cupofskimmilk?_____________________________________
WhatisthepercentageofcalciuminFrostedFlakesbeforeandafteradding½cupofskimmilk?________________________________________________________________________
Whichcerealhasthefewestcalories?___________________________
6a
6b
6c
6d
6e
6f
6g
6h
Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School
Requirements achieved in this lesson:
Basic, Advanced, and Exemplary
Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.
Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.
Topics Balancedandunbalancedmealsinthestudent’sowneatingpatternEvaluatinghealthclaimsonfoodlabels
Kansas State University Agricultural Experiment Station and Cooperative Extension Service
MF3004 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.
Brandnamesappearinginthispublicationareforproductidentificationpurposesonly.Noendorsementisintended,noriscriticismimpliedofsimilarproductsnotmentioned.
PublicationsfromKansasStateUniversityareavailableat: www.ksre.ksu.edu
Publicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.Dateshownisthatofpublicationorlastrevision.
Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Start Your Day Right,
KansasStateUniversity,November2013.
ReferencesEatBreakfast:http://www.knackonline.org/choices/breakfast/index.phpEatRightNutritionTips:http://www.eatright.org/nutritiontipsheets/#.UD_UVo7_SpUKidsandBreakfast: http://www.keepkidshealthy.com/nutrition/breakfast.htmlReady,Set,Breakfast:http://www.kidshealth.org/kid/stay_healthy/food/breakfast.htmlGoWiththeWholeGrainforKids:http://www.bellinstitute.com/wholegrainkidsKelloggs:http://www2.kelloggs.com/Empowering Youth with Nutrition and Physical Activity,2007,USDATeamNutrition;teamnutrition.usda.gov/ resources/empoweringyouth.html
AnswerKey1.Answersvary.2.FruitsandVegetables3.2200×.20=4404.Replenishnutrientsinbody,performatahigherlevelatschool,increasementalandphysicalperformance,etc.5.Whole-wheatbreadwithchoppedtomatoes,eggs,ham,andcheese.6a.FrootLoops,FrostedFlakes,RiceKrispies6b.FrostedFlakes6c.320–140=180mg6d.4×13=52calories6e.FrootLoops:1cup,RiceKrispies:1¼cup,FrostedFlakes:¾cup6f.2+4=6grams6g.Before:0%,After:15%6h.40calories
TheauthorgratefullyacknowledgesthecontributionsofCatherineMetzgar(seniorindietetics,graduatedMay2010);KyleenKrehbiel(seniorindietetics,graduatedMay2011);reviewedbyLisaFriesen,R.D.,VirginiaBarnard,MPH;
additionalreviewandeditingbyErikaBono,MPH,R.D.,andYijingLi,M.S.