Remember Breakfast!

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Wake Up and Smell the Nutrients - Start Your Day with Breakfast

Take this quiz and see if you know the basics!

1. Fill in the blank: Having breakfast every morning _____ your metabolism.

a. Kick starts b. Stalls c. Unhinges d. Does not affect

True or False? If you are trying to lose weight, you should skip breakfast in order to reduce the total number of calories you consume in a day.

a. True b. False

3. Which of the following items is not usually part of a healthy breakfast?

a. Oatmeal b. Skim milk c. Fresh fruit d. Coffee cake

Answers: a, b, d.

Homework Assignments:

Look up one of your favorite breakfast restaurants online. How many calories does your typical breakfast at that restaurant contain?

_____________________________________

_____________________________________

_____________________________________

Which choices will you make next time, keeping calories, fat and fiber in mind?

_____________________________________

_____________________________________

_____________________________________

Do It Yourself:

Choose from these items to make a healthy breakfast. Three food groups is optimal for breakfast: e.g.: fruit, dairy, whole grain.

Grains:

  • English muffin
  • Whole grain toast
  • Oatmeal
  • Whole grain cereal, unsweetened

Fruit:

  • Fresh fruit
  • Canned or frozen fruit without added sugar

Dairy:

  • Skim milk
  • Low-fat yogurt, low in sugar

Protein:

  • Egg whites
  • Nuts, nut butter

Beverages:

  • Coffee with skim milk
  • Tea, unsweetened
  • Water

Make half your plate fruit. For other meals you should make half your plate fruits and vegetables.

For meal plan examples, visit: http://www.choosemyplate.gov/downloads/Sample_Menus-2000Cals-DG2010.pdf

The fastest breakfast on the go? A smoothie - blend frozen fruit with skim milk and a little oatmeal and you can sip your breakfast on the way to work.

For breakfast ideas, visit foodandhealth.com and click on “Recipes” at the top of the page. Click on “Breakfast” for easy-to-make recipes that are high in fiber, low in sodium and light in calories.

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