BREAK-THE-FASTA PROGRAM DESIGNED BY SUZANNE, ALANNAH, AND CHEYENNEUNIVERSITY OF WISCONSIN-STEVENS POINT

WHY IS BREAKFAST IMPORTANT?

Discussion…

IMPORTANCE OF EATING BREAKFAST

Increases concentration to get you through your day. Allows you to get more nutrients into your body. Gives you energy to start the day. Skipping breakfast can lead to weight gain – not weight loss (helps to control weight). Decreases likelihood of eating an excess amount of calories later in the day.

EMPTY-CALORIES VS. NUTRIENT-DENSE Empty-Calories

Calories coming from foods containing little or no nutrients Examples:

Cakes, cookies, pastries, sodas, cheese, pizza, sports drinks, ice cream, hot dogs, bacon, etc. Nutrient-Dense

Provide more nutrients than calories Beneficial for maintaining optimal health Examples:

Fruits, vegetables, nuts, fish, beans, etc.

WHAT ARE THE GUIDELINES?Discussion

How many of the 5 components on MyPlate (fruits, vegetables, grains, protein, dairy) do you eat a day for breakfast?

GUIDELINES FOR HIGH SCHOOL STUDENTS

Fruits: 1 ½ - 2 cups Vegetables: 2 ½ - 3 cups Grains: 3 – 4 ounces Proteins: 5 – 6 ½ ounces Dairy: 3 cups Oils: 5 – 6 teaspoons

Lower end = females Higher end = males

WHAT ARE NUTRITION RECOMMENDATIONS?

Discussion What is a “healthy” diet?

TIPS FOR A HEALTHY BREAKFAST

Make sure you wake up with enough time to make and eat breakfast. Eat something different every day – variety adds different nutrients to your diet! Choose whole grain breads and cereals instead of white. Prepare something the night before. Try to incorporate foods from each food group into your breakfast.

REFERENCES

Batra, Sukhsatej. Empty-Calorie Foods vs. Nutrient-Dense Foods. SFGATE. Retrieved from http://healthyeating.sfgate.com/emptycalorie-foods-vs-nutrientdense-foods-1350.html

Eight tips for healthy eating - Live Well - NHS Choices. (n.d.). Retrieved November 06, 2016, from http://www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx

MyPlate. (2016). Retrieved November 06, 2016, from https://www.choosemyplate.gov/MyPlate

Williams, Kaleigh. (2016). Eat a Healthy Breakfast. Hunter’s Heroes. Retrieved from https://www.google.com/url?sa=i&rct=j&q=&esrc=s&source=images&cd=&cad=rja&uact=8&ved=0ahUKEwivvuPM65TQAhVS5mMKHZuYBZAQjRwIBw&url=http%3A%2F%2Fwww.huntersheroes2013.com%2Fsingle-post%2F2016%2F02%2F09%2F1-Eat-a-Healthy-Breakfast&psig=AFQjCNHPq9E-ZurZdaQrStmOwd-R-3WCfw&ust=1478545925583765