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

6 K-State Research and Extension — Start Your Day Right

Whatwouldbeanexampleofabreakfastsandwichcombinationyouwouldliketotry?______________________________________________________________________________________________________

Worksheet

Whatisonethingyoucoulddotomorrowtohelpyoureachyourgoalforeatingbreakfast?___________________________________________

Tochangesomeofmybreakfastchoices,I’mgoingtoaddfoodssuchas:_________________________________________________________________________________________________________

Ifyourbreakfastshouldbe20percentofyourto-taldailycaloriesandyouconsume2,200caloriesinaday,howmanycaloriesshouldcomefromyourbreakfast?_____________________________________

Whataresomebenefitsofeatingbreakfast?__________________________________________________________________________________________________________________

1

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.