PENS Topics : Breakfast Blast-off

• On this page
• Introduction
• Goal
• Educational Outcomes
• Activities & Approximate Time
• Suggested Background Reading for Presenters
• Materials
• The Importance of Eating Breakfast
• Skipping Breakfast
• What to Eat for Breakfast
• Breakfast Suggestions
• Crunchy Berry Yogurt
• Evaluation Form

Introduction

Breakfast is a meal which is often skipped. Most common reasons for missing breakfast include a desire to restrict calories, time constraints, or a dislike for traditional breakfast choices. Eating breakfast is necessary and can be quite exciting. This session has been designed to stress the importance of eating breakfast and to discuss creative new breakfast ideas.

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Goal

To improve the nutritional knowledge of university/college students regarding the importance of breakfast and to encourage students to eat breakfast by providing new breakfast ideas.

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Educational Outcomes

At the end of this session participants will understand:

1. Why it is important to eat breakfast.
2. Ways to make breakfast exciting.

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Activities	Approximate Time
Introduction	5 Minutes
Text	10 Minutes
Exercise	15 Minutes

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Suggested Background Reading for Presenters

Herbert, V. Subak-Sharpe, G. Kasdan, T. Total Nutrition : The Only Guide You'll Ever Need. New York, St. Martin's Press, 1995. Guthrie, H. Picciano, M. Human Nutrition. St.Louis, Mosby, 1995. Blast Off with Breakfast, Kellogg's. (Included)

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Materials

• Text
• Overheads
  1. PENS: Breakfast Blast-Off
  2. Breakfast Suggestions
  3. Crunchy Berry Yogurt
• Suggested Handouts:
  Breakfast Breakthrough, Middlesex-London Health Unit
  Breakfast at the Speed of Life, Nutrition Matters, Kellogg's
  Recipe for 'Crunchy Berry Yogurt'

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The Importance of Eating Breakfast

Breakfast is often neglected by teenagers and young adults more often than any other age group. In fact, only 12% of the Canadian population eat a balanced breakfast in the morning. What is often overlooked is the fact that after eight to twelve hours without food, the body needs to be re-fuelled. Although this may seem like a logical fact, many people fail to act on it. Studies have found that people who skip breakfast have a lower overall intake of nutrients such as carbohydrate and protein, in addition to lower vitamin and minerals intakes such as vitamin C, calcium and iron. It is not easy to make up for a missed breakfast.

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Skipping Breakfast

People may skip breakfast because they do not have time or they do not feel like eating early in the morning. Others may skip breakfast in order to save calories in an attempt to lose weight. The problem with this mind set is that most people who skip breakfast, will usually make up for the omitted calories by turning to a high calorie mid morning snack or through larger proportions at meals later in the day. In reality this may actually lead to a weight gain rather than a weight loss. Eating breakfast is one of the best ways to take in nutrient rich foods that will provide sufficient energy to begin the day.

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What to Eat for Breakfast

For most people, breakfast means cereal, milk, juice or fruit, toast and/or eggs. about two or three times per week. In reality, breakfast may include a variety of alternative food items and does not have to be boring. It is only limited by imagination. (Overhead 2)

Here are some suggestions to add variety to your first meal of the day:

1. Save leftovers from a previous dinner for breakfast. If there is not time to cook in the morning, substitute with a leftover bowl of pasta, a chicken sandwich or perhaps pizza.
2. Make a breakfast shake. If you do not feel very hungry in the morning, try a small breakfast such as a nutritious all - in - one blender shake. Start with low fat yogurt or skim milk, add fruit juice as a base, fresh or frozen fruit, tofu, honey and wheat germ. Blend and you have a nutritious meal in a glass.
3. For a different breakfast, try a bowl of soup or stew. The soup can be leftover or ready-to-serve. The warmth from the soup will relax and calm you so that you can start the day on a positive note.
4. Try a breakfast sandwich. Keep a variety of breads in the freezer and have pumpernickel one day, oatmeal bread the next day, or perhaps a bagel.
5. Plan ahead to allow more time for eating and less time for preparation. If you have french toast or pancakes on the weekend, make extra and freeze them so you can quickly reheat during the week.
6. Make a breakfast salad. Fill a cantaloupe with low fat cottage cheese, ice milk, berries or crunchy cereal mixed with low or non fat yogurt for a filling, low calorie meal.

There is still nothing wrong with an energy boosting bowl of breakfast cereal? Nutritious and filling, a bowl of cereal is an excellent way to work fibre into your diet. You can also add extra fibre and flavour to breakfast cereals by topping them with fresh or dried fruit. In season, add strawberries, raspberries, blueberries, sliced peaches or pears. Off season, use raisins or apricots. Toasted whole grain breads or perhaps an oat-bran or wheat bran muffin are good breakfast foods, too.

There are no rules about what makes a good breakfast. What is important, is that no matter what you choose, eating breakfast - even on the run - can give your body and your brain the energy they need to begin to carry you through the day.

(Overhead 3) [Prepare 'Crunchy Berry Yogurt', and invite participants to taste it. Have the audience volunteer their creative breakfast ideas during the taste test.]

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Breakfast Suggestions

1. Leftovers
2. Breakfast shake
3. Bowl of soup or stew
4. Breakfast sandwich
5. Plan ahead
6. Breakfast salad

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Crunchy Berry Yogurt

1 cup Low fat yogurt, plain or vanilla
1 Tbsp White sugar
1 cup Frozen strawberries, blueberries or raspberries
1 cup Crunchy cereal or granola
(choose lower fat varieties more often)

Method:
In a small bowl, combine yogurt, sugar and berries. Stir gently. Add cereal just before serving to prevent the cereal from losing its crunch. Makes 2 cups.

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Evaluation Form -PFD

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