For Teens

Healthy Breakfast.Everywhere You Go.

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What’s Going On?

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The Care and Keeping of YOU!

• Take care of yourself so you can stay a part of it all…

• What are some ways to take care of yourself better?

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Eat Right: What’s in it for Me?

• What is does it mean to Eat Right?

• Feel better, look better, work better!

• Eat:• Plenty of Plant-Based Foods

– Fruits, Vegetables, Whole Grains, Beans, Nuts• Plus Low-Fat Dairy and Protein• Healthy Breakfast, Lunch, Dinner, and Snacks

– Enjoy healthy foods.– Avoid meal skipping.

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Eat Right: Eat Breakfast

…so what’s the big deal about breakfast, anyway?

• Breakfast is the most commonly skipped meal.

• If you ate dinner at 6 PM the night before and then you skip breakfast the next day; you’ve gone about 18 hours without nutrition by lunchtime!

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How Do I Make it Happen?

Fruit: Your Way!Fresh ▪ Frozen ▪ Canned (in 100% Juice) ▪ Dried ▪ 100% Juice

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Vegetables: Your Way!Fresh ▪ Frozen ▪ Canned (No Added Salt) ▪ Dried ▪ 100% Juice

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Protein: Your Way!Beans ▪ Soy/Tofu ▪ Nuts/Seeds ▪ Fish ▪ Egg ▪ Poultry ▪ Meat

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Grains: Your Way!Cereal ▪ Bread ▪ Pasta ▪ Oatmeal ▪ Rice

*Make half your grains whole!

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Dairy: Your Way!Low-Fat: Milk ▪ Yogurt ▪ Cheese

Putting it All Together

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Fruit Vegetable Whole Grain Lean Protein Low- Fat Dairy

Apple Spinach Cereal Egg 1% Milk

Banana Bell Pepper Bread Lean or Soy Sausage

Reduced Fat Cheese Slices

Berries Tomato English Muffin Nuts Reduced Fat Shredded Cheese

Raisins Onion Oatmeal Seeds String Cheese

Mango Mushrooms Crackers Chicken Breast Low-Fat Yogurt

Pineapple Salsa Tortillas Tofu Soy Milk

Your Choice! Your Choice! Your Choice! Your Choice! Your Choice!

Putting it All Together

Uh-Oh!

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• I’m Late! Now what?! What can you do if you have no time for breakfast in the morning?

• School Breakfast: Enjoy food and friends in the cafeteria.

• Grab & Go: Get in as many food groups as you can on the fly! Try a whole grain cereal bar, apple, and cheese stick for your first class or the bus.

• Drive-Thru: You can get healthy and inexpensive foods from the drive through like low-fat milk or low-fat chocolate milk, fruit and yogurt parfait, and apple slices.

• Other Ideas?

Take Steps Toward a Healthier You!

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Your Goal: As often and best you can – eat breakfast every

day!

Thank you!

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