Delight In Dairy DailyAdults Need Dairy, Too!

Breakfast

Discussion

Breakfast• Eating breakfast every day is an important nutrition

habit for good health

• Can you tell me some benefits of eating breakfast?

• How often do you have breakfast?

• Always, most days, sometimes, never?

• What foods/beverages make up your usual breakfast?

Today we will talk about…• Benefits of eating breakfast

• Can dairy help you lose weight?

• Breaking breakfast barriers

• The importance of adding dairy to our breakfast

Breakfast advantages• Those who eat breakfast:

– Are calmer and less anxious– Have more energy– Have fewer morning headaches– May have faster memory recall– Are less likely to be overweight

Source: http://www.nationaldairycouncil.org

Can eating breakfast help with weight loss?• Eating in the morning helps kick

start your metabolism

• Your metabolism partly determines how fast you burn calories throughout the day

Source: http://www.mealsmatter.org

Can dairy help with weight loss?• Study showed no difference in weight gain for teen

girls on a high-calcium diet versus a normal diet

• 24-week study of obese adults found those who ate a reduced-calorie diet with 3-4 servings of dairy foods lost a greater percent of body weight than those taking calcium supplements & those on low-dairy or low-calcium diets

Source: Bhatia, J. (2007) Debunking Dairy Food Myths, Nutrition Fact Sheet,American Dietetic Assoc., http:www.eatright.org

Discussion

Do you have breakfast barriers?• Afraid you’ll gain weight if you eat breakfast?

• Not hungry in the morning?

• The foods you like are not available, take too long to fix or are high in fat?

• Too short on time to make something to eat?

• Lactose intolerant?

• Others?

Nutritious breakfast• Just as important as eating breakfast

• Dairy foods (blue band) are one of the easiest and best to add nutrition to your breakfast

Adding dairy to breakfast• Add low-fat milk to everything:

– Coffee, cereal, oatmeal, breakfast smoothie with your choice of fruit, in a glass on the side

• Sprinkle low-fat cheese on eggs or omelets

• Top pancakes with yogurt and fruit

• Melt low-fat Swiss cheese over lean ham on a bagel, toasted English muffin or toast

• Yogurt, a bagel/toast and an apple are good on-the-go breakfast items

Activity

Making a quick breakfast• Timed-quick easy breakfast meals:

– Creamy banana oatmeal

– Breakfast yogurt

• Both recipes included on handout

Review

Today we talked about…• Why breakfast is important

• How eating breakfast helps with weight loss

• How to overcome breakfast barriers

• Why we should have dairy for breakfast and how to do it

Goals for the weekChoose one or think of a goal on your own!

• If you don’t always have breakfast, have it at least one time more than an average week

• Overcome one breakfast barrier

Questions or Comments…

“Adults Need Dairy, Too!” Is a joint project of the Cooperative Extension Services in Oklahoma,

New Mexico and Texas and is partially funded by Southwest Dairy Farmers.