Why is breakfast the most important meal of the day?
It gives you energy after a long night’s sleep.
It helps you to feel alert during the morning hours
Why is breakfast the most important meal of the day?
It provides the nutrients needed for your brain and muscles
It helps you to concentrate and learn
It helps you to maintain a healthy body weight
Why is breakfast the most important meal of the day?
Skipping breakfast is an unhealthy eating habit.
Skipping Breakfast: Can cause you to overeat later in the
day, which could lead to unnecessary weight gain.
Means that your body has gone too long without food, and could lead to a lack of energy or make you grumpy.
What makes a “good”, balanced breakfast?
Any food can be a good breakfast food as long as it provides some of the nutrients/food groups that your body needs.
An ideal breakfast should consist of a complex carbohydrate, protein and fruit/vegetable – BALANCE
An example would be: whole wheat toast, peanut butter, glass of milk and a banana – mmm!
You should aim to get a serving from at least 3 of the 4 foods groups outlined in Canada’s food guide
You can even try pizza, stir-fry, or soup and crackers for breakfast!
Contain at least 3 grams of fibre
Be low saturated fat, and trans fat
Limit foods high in sugar and sodium
What could you eat for breakfast that includes a good source of protein?
Why is protein important to incorporate into your breakfast?
Is this a good breakfast?Nutrition Facts1 BreakfastCalories 690Fat 25gSaturated Fat 7gTrans Fat 0.4gSodium 1080mgFibre 3gSugar 46gProtein 17g
Is this a good breakfast?Nutrition Facts1 BreakfastCalories 435Fat 5.5gSaturated Fat 2.5gTrans Fat 0gSodium 285mgFibre 7gSugar 52gProtein 11g
Is this a good breakfast?Nutrition Facts1 BreakfastCalories 550Fat 31gSaturated Fat 16gTrans Fat 0.8gSodium 270mgFibre 0gSugar 49gProtein 3g
Breakfast 1 Nutrition Facts1 BreakfastCalories 690Fat 25gSaturated Fat 7gTrans Fat 0.4gSodium 1080mgFibre 3gSugar 46gProtein 17g
McDonald’s •Bacon & Egg McMuffin•Hashbrowns•Medium Orange Juice
Breakfast 2Nutrition Facts1 BreakfastCalories 435Fat 5.5gSaturated Fat 2.5gTrans Fat 0gSodium 285mgFibre 7gSugar 52gProtein 11g
Tim Horton’s •Large Regular Coffee (1 milk, 1 sugar)•Mixed Berry Oatmeal•Low-fat Vanilla Fruit and Yogurt Parfait
Breakfast 3Nutrition Facts1 BreakfastCalories 550Fat 31gSaturated Fat 16gTrans Fat 0.8gSodium 270mgFibre 0gSugar 49gProtein 3g
Tim Horton’s •Large Double-Double•Honey Cruller Donut
Mix & Match Breakfast Menus
In pairs, develop three breakfast menus using Canada’s Food Guide as a reference
Be prepared to share with the class
REMEMBER: Foods do NOT have to be conventional breakfast foods!
Breakfast Case Studies For the following menus – answer the
questions that correspond to them.
Remember to refer to Canada’s Food Guide
CASE STUDY Stephanie is 15 years old and in grade 10.
She only eats breakfast 2 or 3 times a week.
When she does eat breakfast this is a sample menu of what she eats:
Water Two slices of toast with nutella chocolate
spread 3 chocolate chip cookies
Questions1. Does Stephanie meet the requirements of the food groups?
2. List the food groups that are in her diet
3. Substitute the unhealthier food choices with healthier food choices (recall, we practiced with our ‘modifying menus’ activity)
Create your own case study Create your own case study by including
the age, sex, and activity level of a teen. Create a sample menu for that person.
When finished, swap your case study with another student and answer the questions:› List the food groups that are in his or her diet› Substitute the unhealthier food choices with
healthier food choices