Drexel University, HS Breakfast Lesson Plan, Eval, revised 7/19, Page 1

High School Lesson Plan Breakfast Choose a Healthy Breakfast Grades 9-12 I. Lesson Objectives:

A. Students will explain the importance of consuming a healthy breakfast every day. B. Students will name the nutrients which should be included in a healthy breakfast. C. Students will list examples of healthy breakfast meals.

II. Behavior Outcomes:

A. Consume a healthy breakfast every day.

III. Pennsylvania Educational Standards: A. 11.3 Food Science and Nutrition B. 1.6 Speaking and Listening C. 10.1 Concepts of Health D. 10.2 Healthful Living

IV. Materials

A. Laptop/Projector with Power Point Presentation B. Handouts: “Choose a Healthy Breakfast” worksheet C. Optional Handouts: “Breakfast Basics” or “Wake Up! to Breakfast” from Learning Zone

Express, or other appropriate breakfast handout D. Additional Activities: “Plan a Healthy Breakfast”, “Comparing Cereal Labels” worksheets E. Optional: Laminated cards with “Breakfast Game” questions and answers, Breakfast

Wheel game F. Optional: reinforcement that conveys the appropriate nutrition message G. Hand wipes H. Food tasting and any necessary supplies I. Ten Tips Sheet: The School Day Just Got Healthier

V. Procedure: Text in italics are instructions for the presenter, non-italicized text is the

suggested script. A. Introductory

1. Lesson Introduction

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a. Introduce yourself and the nutrition education program/organization presenting the lesson.

b. Review previous lesson. c. Briefly introduce lesson topic.

2. Icebreaker: Questions about breakfast a. Ask students to raise their hands if they ate breakfast this morning. b. Ask students why they might skip breakfast in the morning. Discuss responses. c. Ask students why it is important to eat a healthy breakfast every day. Discuss all

reasonable answers. Be sure to explain that: Breakfast is the most important meal of the day because it supplies our bodies with energy and nutrients and helps us to think and perform better in school and in other activities that we may do in a day.

3. Introduction about the breakfast game: Explain to students that they will be playing the “Breakfast Game”, which will test what they know about breakfast and help them learn how to choose a healthy breakfast. Distribute the “Choose a Healthy Breakfast” worksheet if using or have students turn to page 9 in their workbooks.

4. Instructions for playing the breakfast game: a. The game can be played with students split into teams (2 or more) or the

students may play alone. b. If playing with teams, take turns asking a question to each team and record a

point for each question that is answered correctly. Optional: The team that answers the most questions correctly will receive a reinforcement of your choice for a prize.

c. If students are playing individually, read each question and ask for a volunteer to answer. Try to call on a different student for each question, and you may give out reinforcements as prizes to students who answer a question correctly.

d. As students answer the questions, review the correct answers and discussion points. Have students record the answers on their worksheet, if using.

e. You have the option of using the PowerPoint presentation with the game questions or using the laminated cards with the questions and answers printed on them. An alternate way of playing the game is using the questions with the Breakfast Wheel.

B. Developmental 1. Activity: The Breakfast Game

a. Question 1: How might a person feel if they skip breakfast in the morning? Answer: If a person skips breakfast, they might feel tired, hungry, irritable, and could have trouble focusing or concentrating. They might also get a stomachache, headache, or feel dizzy or lightheaded. Follow-up question: Raise your hand if you’ve ever felt any of these symptoms when you’ve skipped breakfast. Keep your hand raised if you’ve ever gone to the nurse’s office in the morning because you felt sick from not eating breakfast. We’ll learn how to prevent these feelings by choosing a healthy breakfast every morning.

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b. Question 2: Which nutrients should be included in a healthy breakfast?

Carbohydrate/Protein/Fat/All Three Answer: All three. Choosing a breakfast that includes complex carbohydrates, lean protein, and healthy fats will give you energy and help keep you full until lunch.

c. Question 3: Which nutrient provides the primary fuel for our brains? Answer: Carbohydrates provide the primary fuel for our brains. There are two different types of carbohydrates: simple and complex. Simple carbohydrates (sugar) are found naturally in foods like fruit and milk and are also contained in foods with added sugars. We want to limit the added sugars in our diet to less than 10% of total calories daily. For an average 2000 calorie diet, the limit would be 50 grams per day. Complex carbohydrates (starches) are found in foods like grains, beans, and certain vegetables. Choosing complex carbohydrates that also contain fiber, like whole grains, will help you to feel full so you won’t get hungry again before lunch.

d. Question 4: Can you name the added sugars in this cereal? Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness Answer: Sugar, corn syrup, honey. Remember that we want to limit added sugars to less than 10% of total calories. Cereal is a great choice for breakfast because it contains complex carbohydrate for energy plus many vitamins and minerals, however, we want to choose whole grain cereals that are low in added sugars and high in fiber. Check the label for sugar content. Look at the ingredients list to see if sugar is listed in the first few ingredients. This would indicate that the cereal has a lot of added sugars. There are ingredients that can appear on the list that have names besides sugar but are still forms of added sugar. The following are all names for added sugars on food labels: anhydrous dextrose brown sugar confectioner's

powdered sugar corn syrup corn syrup solids dextrose fructose

high-fructose corn syrup (HFCS)

honey invert sugar lactose malt syrup maltose maple syrup

molasses nectars (e.g., peach

nectar, pear nectar) pancake syrup raw sugar sucrose sugar white granulated sugar

e. Question 5: Which nutrient helps to build muscle and also provides a feeling of

fullness? Answer: Protein. Include a protein that is low in saturated fat to help you feel full and last until lunchtime without getting hungry. Some examples of healthy

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protein foods to include with breakfast are eggs/egg whites, peanut butter or other nut butters, and low-fat or fat free dairy products like milk, yogurt, and cheese.

f. Question 6: Peanut butter, nuts, and avocados contain healthy types of what nutrient? Answer: Fat. Healthy fats provide energy and essential fatty acids for our bodies. We should try to choose monounsaturated and polyunsaturated fats from plant-based foods and oils and limit our intake of saturated fats.

g. Question 7: Breakfast should provide what percent of daily nutrients? Answer: 25%. According to the United States Department of Agriculture, school breakfasts must provide at least 25% of the Recommended Dietary Allowance (RDA) for the following nutrients- Protein – necessary for lean muscle, tissue growth, repair, and recovery Calcium – important for teeth and bone growth/health Iron – helps to carry oxygen through the blood Vitamin A – a key nutrient for healthy vision Vitamin C – important for immune health Calories – necessary each day to provide energy to the body for daily bodily functions and physical activities

h. Question 8: A healthy breakfast should include how many of the five food groups? Answer: Three. A breakfast that includes foods from at least three food groups can provide enough energy and nutrients to get you going in the morning and keep you full until your next meal.

i. Question 9: What combination of three food groups could provide the best balance of nutrients for breakfast? Answer: While breakfast should include three food groups, there are specific food groups that can provide the best balance of nutrients. A combination of grains, fruits (or vegetables), and dairy (or protein) can provide that balance. Whole grains provide complex carbohydrates and fiber along with vitamins and minerals like the B vitamin, Folate. Folate helps with DNA formation and the metabolism of amino acids, which are building blocks for protein. Fruits (or vegetables) provide carbohydrate and fiber along with vitamins and minerals like Vitamin C, which is helpful for the growth and repair of tissues, as well as keeping your immune system strong. Dairy foods provide carbohydrate, protein, and could provide fat depending on the type you choose. They also provide you with calcium to help keep bones and teeth strong. Protein foods provide protein and fat that is important for growth and maintenance.

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j. Question 10: Give an example of a healthy breakfast meal that meets the criteria for nutrients and food groups. Answer: See examples of healthy breakfast foods below. Could accept multiple answers for this question.

Whole Grains Fruits/Vegetables Dairy/Protein

Whole grain cereal

Whole wheat toast

Whole grain bagel

Whole wheat English muffin

Oatmeal

Whole grain pancakes or waffles

Whole grain cereal bar or granola bar

Piece of fruit- apple, banana, orange

Sliced/cut fruit- strawberries, avocado

100% fruit juice

Dried fruit- raisins, prunes, apricots

Raw or cooked veggies- peppers, onions, tomato, spinach (could put with eggs)

Low-fat or fat-free milk

Almond milk, soy milk, or other milk alternative

Low-fat or non-fat yogurt

Low fat cheese- string, sliced, or shredded

Eggs, egg whites or egg substitute

Peanut, almond, or cashew butter

k. Question 11: I don’t like breakfast foods. What else could I eat for breakfast?

Answer: Answer will vary. Accept all reasonable suggestions. You don’t have to eat “breakfast” foods in the morning. As long as you include foods from at least three food groups to get a good balance of nutrients, you can eat a variety of foods for breakfast. Has anyone ever eaten leftovers for breakfast? It’s ok to eat leftovers or dinner foods for breakfast, but try to opt for healthier options that have good sources of whole grains, fruits or vegetables, and lean protein/low-fat or fat-free dairy.

l. Question 12: Explain how eating breakfast could help someone maintain a healthy body weight. Answer: Breakfast provides your body with the energy and nutrients it needs to get you going in the morning. People who eat a healthy breakfast in the morning tend to make healthier choices throughout the day. Think about if you skip breakfast in the morning. Do you make the best choices when you do finally eat at lunch or a snack? Skipping breakfast could lead to overeating later in the day which could cause you to go over your calorie limit for the day. If you regularly exceed your daily calorie limit, that could lead to weight gain over time. Remember that everything you eat and drink over time matters. The right mix can help you be healthier now and in the future.

m. Question 13: Explain how eating breakfast could help you perform better in school.

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Answer: Breakfast provides fuel for your body and brain in the morning. Studies show that eating breakfast can actually improve brain function, which would help you to focus and concentrate better in school. It can also help avoid feelings of hunger, tiredness, stomachaches, and headaches that could distract you from learning and performing your best.

n. Question 14: For the following breakfast meals, think of a healthier alternative. (Call on a different student for each meal.)

Breakfast sandwich: Sausage, egg, and cheese on a biscuit Alternatives: scrambled eggs and whole grain toast; ham, egg white, and cheese on whole grain English muffin; egg and cheese sandwich with spinach and tomato on whole wheat bread

On-the-Go: Frosted Donut and a Vanilla Latte Alternatives: whole grain cereal bar/granola bar, piece of fruit, low-fat chocolate milk; fruit, yogurt, and granola parfait, 100% fruit juice; whole wheat toast with peanut butter and cinnamon sprinkled on top, coffee or Latte made with skim milk and half the pumps of syrup that are normally used to add vanilla or other flavoring Discuss how to make a latte or other coffee beverage healthier with less calories from added sugar and fat by choosing low-fat/skim milk and reducing the amount of flavoring syrup used.

At Home: 3 pancakes w/ 1 T butter & 1 T syrup, 3 slices bacon Alternatives: 2 whole grain pancakes topped with fresh fruit, low-fat yogurt, 2 slices turkey bacon Remember that when it comes to improving food and beverage choices, small changes can add up to big benefits. Making healthy shifts is a great way to add more nutrient-dense foods while eating fewer foods with added sugars, saturated fats, and sodium.

o. Additional questions: If time allows, instruct students to answer the four additional questions on the back of the worksheet (or page 10 of the workbook). These questions have a more personal focus, and answers for these questions may vary.

2. Additional Activities: may be used if time allows or as a follow-up activity a. Plan a Healthy Breakfast worksheet

i. Distribute copies of “Plan a Healthy Breakfast” worksheet to students. ii. Read and explain the directions. iii. After students complete the activity, ask for volunteers to share their ideas

for healthy breakfast meals for each situation. b. Comparing Cereal Labels worksheet

i. Distribute copies of “Plan a Healthy Breakfast” worksheet to students. ii. Read and explain the directions.

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iii. After students complete the activity, review the answers. iv. Review what to look for when choosing a breakfast cereal: whole grain, high

fiber, low in added sugars.

C. Conclusion 1. Review take-away messages from lesson.

a. Ask students to explain why it is important to eat a healthy breakfast every day. Eating a healthy breakfast every day will provide your body with the energy and nutrients it needs in the morning, can help you perform better in school, and help you to maintain a healthy weight.

b. Ask students to name the nutrients that should be included in a healthy breakfast. A healthy breakfast should include a balance of carbohydrates, protein, and healthy fats along with vitamins and minerals.

2. Distribute hand wipes. 3. Provide each student with a food tasting and encourage him or her to make small

changes in his or her diet now. Explain why the food is a healthy option. 4. Optional: Distribute the reinforcement, read the message and/or explain the reason

why they are receiving the reinforcement. 5. Distribute Ten Tips Fact Sheet (or other appropriate fact sheet) and encourage

students to share it with their families. 6. Thank the students for their participation and answer any question they may have.

Choose a Healthy Breakfast

Fill in the answers to the questions as you play the Breakfast Game in class. 1. How might a person feel if they skip breakfast in the morning? 2. Which nutrients should be included in a healthy breakfast?

3. Which nutrient provides the primary fuel for our brains? 4. Can you name the added sugars in this cereal?

Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness

5. Which nutrient helps to build muscle and also provides a feeling of fullness? 6. Peanut butter, nuts, and avocados contain healthy types of what nutrient? 7. Breakfast should provide what percent of daily nutrients? 8. A healthy breakfast should include how many of the five food groups? 9. What combination of three food groups could provide the best balance of nutrients

for breakfast? 10. Give an example of a healthy breakfast meal that meets the criteria for nutrients and

food groups. (Continued on back)

Choose a Healthy Breakfast (continued)

11. Explain how eating breakfast could help someone maintain a healthy body weight. 12. Explain how eating breakfast could help you perform better in school. 13. For the following breakfast meals, think of a healthier alternative.

Breakfast sandwich: Sausage, egg, and cheese on a biscuit Alternative: On-the-Go: Frosted Donut and a Vanilla Latte Alternative: At Home: 3 pancakes with 1 T butter & 1 T syrup, 3 slices bacon Alternative:

After playing the Breakfast Game in class, answer the following questions: 1. Do you normally eat breakfast? 2. Give a few reasons why you might skip breakfast. 3. Describe how you physically feel when you do not eat breakfast and compare it to

how you feel when you do eat breakfast. 4. Name two things you could do to make more time for breakfast.

Choose a Healthy Breakfast

ANSWER KEY

Fill in the answers to the questions as you play the Breakfast Game in class. 1. How might a person feel if they skip breakfast in the morning? Tired, hungry, irritable, trouble concentrating, stomachache, headache, dizzy, lightheaded 2. Which nutrients should be included in a healthy breakfast? Complex carbohydrates, lean protein, and healthy fats.

3. Which nutrient provides the primary fuel for our brains? Carbohydrates 4. Can you name the added sugars in this cereal?

Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydrogenated soybean oil, salt, caramel color, soy lecithin, BHT for freshness

Sugar, corn syrup, honey 5. Which nutrient helps to build muscle and also provides a feeling of fullness? Protein 6. Peanut butter, nuts, and avocados contain healthy types of what nutrient? Fat 7. Breakfast should provide what percent of daily nutrients? 25% 8. A healthy breakfast should include how many of the five food groups? Three 9. What combination of three food groups could provide the best balance of nutrients

for breakfast? Grains, Fruit (or Vegetables), and Dairy (or Protein) 10. Give an example of a healthy breakfast meal that meets the criteria for nutrients and

food groups. Answers may vary. (Continued on back)

Choose a Healthy Breakfast (continued)

11. Explain how eating breakfast could help someone maintain a healthy body weight. People who eat breakfast tend to make healthier choices throughout the day. People who skip breakfast tend to overeat later in the day, and make poorer choices throughout the day, leading to weight gain. 12. Explain how eating breakfast could help you perform better in school. Eating breakfast provides energy for the brain, improves brain function and concentration, and students can avoid feeling hungry and tired throughout the morning. 13. For the following breakfast meals, think of a healthier alternative.

Breakfast sandwich: Sausage, egg, and cheese on a biscuit Alternative: Answers may very On-the-Go: Frosted Donut and a Vanilla Latte Alternative: Answers may vary At Home: 3 pancakes with 1 T butter & 1 T syrup, 3 slices bacon Alternative: Answers may vary

After playing the Breakfast Game in class, answer the following questions: 1. Do you normally eat breakfast? Answers may vary. 2. Give a few reasons why you might skip breakfast. Answers may vary. 3. Describe how you physically feel when you do not eat breakfast and compare it to

how you feel when you do eat breakfast. Answers may vary. 4. Name two things you could do to make more time for breakfast. Answers may vary.

Plan a Healthy Breakfast

For each situation listed, plan a healthy breakfast. Then, check the food groups and nutrients that each meal would provide.

Breakfast at Home Food Groups Nutrients Grains Carbohydrate Fruits Protein Vegetables Healthy Fat Dairy Protein

Breakfast on the Go Food Groups Nutrients Grains Carbohydrate Fruits Protein Vegetables Healthy Fat Dairy Protein

Breakfast Away from Home Food Groups Nutrients Grains Carbohydrate Fruits Protein Vegetables Healthy Fat Dairy Protein

Do all of your breakfast meals include at least three food groups? YES NO Do all of your meals include carbohydrates, protein, and healthy fats? YES NO If you answered NO to either question, go back and revise meals to include at least three food groups and all three nutrients.

Comparing Cereal Labels

Directions: Using the labels below, answer the questions about each cereal

Questions Wheat Squares Corn Flakes Mixed Grain Flakes

How many calories per serving?

How many grams of sugar per serving?

How many grams of fat per serving?

How many grams of fiber per serving?

Is the cereal a healthy choice? Why or why not?

Comparing Cereal Labels ANSWER KEY

Directions: Using the labels below, answer the questions about each cereal

Questions Wheat Squares Corn Flakes Mixed Grain Flakes

How many calories per serving?

130 70 100

How many grams of sugar per serving?

8 6 13

How many grams of added sugar per serving?

8 5 13

How many grams of fiber per serving?

3 1 1

Is the cereal a healthy choice? Why or why not?

Yes-high in fiber, moderate amount of

sugar

Yes-low in sugar, (although low in

fiber)

Less healthy choice-high in

added sugar, low in fiber

Ready, Set, Breakfast!

Use the words below to complete the statements.

Eggs Leftovers Pancakes Grapes Strawberries Oatmeal Cereal Cheese Toast Canadian Bacon Orange Yogurt Milk Banana Peanut Butter

1. This white or chocolate drink is perfect with any breakfast _________________ 2. Raisins are dried ________________________ 3. I am eaten in a bowl with milk and a spoon ___________________________ 4. I am a creamy treat that can be fruity too _____________________________ 5. I am the top and bottom of a breakfast sandwich _______________________ 6. This fruit has the same color as its name ______________________________ 7. I am a monkey’s favorite food _____________________________________ 8. I can be scrambled, fried, or hard boiled ______________________________ 9. I am spread on bread with jelly ______________________________________ 10. Melt this on a bagel or toast ______________________________________ 11. I am red and sweet _________________________________________ 12. This cereal warms you up in the morning ___________________________ 13. I am yummy with maple syrup __________________________________ 14. I am the breakfast meat with the least amount of fat _____________________ 15. Reheat and eat me from the night before _____________________________

Ready, Set, Breakfast! ANSWER KEY

Eggs Leftovers Pancakes Grapes Strawberries Oatmeal Cereal Cheese Toast Canadian Bacon Orange Yogurt Milk Banana Peanut Butter

1. This white or chocolate drink is perfect with any breakfast MILK 2. Raisins are dried GRAPES 3. I am eaten in a bowl with milk and a spoon CEREAL 4. I am a creamy treat that can be fruity too YOGURT 5. I am the top and bottom of a breakfast sandwich TOAST 6. This fruit has the same color as its name ORANGE 7. I am a monkey’s favorite food BANANA 8. I can be scrambled, fried, or hard boiled EGGS 9. I am spread on bread with jelly PEANUT BUTTER 10. Melt this on a bagel or toast CHEESE 11. I am red and sweet STRAWBERRIES 12. This cereal warms you up in the morning OATMEAL 13. I am yummy with maple syrup PANCAKES 14. I am the breakfast meat with the least amount of fat CANADIAN BACON 15. Reheat and eat me from the night before LEFTOVERS