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Breakfast
Provided By:
The Family Nutrition Program
The Ohio State University, Extension
3140 S SR 100, Suite E
Tiffin, OH 44883
419-447-9722
BREAKFAST
Breakfast…. A lot has been said about its importance! Studies have shown that eating breakfast not only gives you energy to start your day, it helps you stay alert and able to concentrate throughout the morning, and can even help you control your weight.
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Breakfast Tips!!
Set the table the night before
Plan a breakfast menu |
Recent Studies indicate that students who eat breakfast keep mentally alert and do better in school than those who do not eat breakfast. Also, more weight is lost by those on a diet who include breakfast in their day’s menus, than by hose who skip breakfast and eat those same calories at night.
As a part of the total meal plan for the day ¼ to 1/3 of the day’s calories should come from breakfast, keeping the “food pyramid” in mind when planning the menu.
Here are some ideas from MYPyramid:
Bread/Grains- Pancakes, French toast, Muffins, Cereal (hot or cold)
Fruit/ Vegetables- Apples, oranges, grapes, Juices,*(100%), Strawberries, potatoes, tomatoes, and raisins
Meat/Poultry- Eggs, peanut butter, ham, sausage, turkey
Dairy- yogurt, custard, cheese, milk, cottage cheese
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Top Ten Reasons to eat Breakfast |
10. The Choice is yours- headache or brain ready to go
9. Difficult to open your eyes Monday morning without breakfast
8. Breakfast means more energy
7. Drinking only caffeinated beverages doesn’t win the morning race
6. Jump start your motor with a breakfast
5. Running late… try a quick on the go breakfast
4. Nutrition is not hard when you break the fast
3. 6:00 am- cold pizza never tasted so good!
2. Unscramble your brain get focused with breakfast
1. Mom’s famous last words “breakfast is the most important meal of the day”
Source: Dairy and Nutrition Council
Start your morning Right!
Quick and Easy-
Apple and cheese slice
Yogurt and fruit
Granola bar, milk
String cheese, crackers, orange juice
English muffin, jam
Bagel cream cheese, tomato juice
Make it yourself-
Top toast with peanut butter
Muffins, apples, milk
Hard cooked egg, toast, orange juice
Celery stuffed with peanut butter
Microwave it!-
Pancakes topped with peaches
Leftover PIZZA
Oatmeal with raisins and milk
BANANA SMOOTHIE!!
Serves 2-4, combine the following
1 cup juice (orange or apple)
1 cup yogurt
1 banana
1 tbsp. Honey
1/8 tsp cinnamon or nutmeg
12 ice cubes
BLEND
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Get a Head Start on Breakfast |
Breakfast on the Run:
*Bag a breakfast- peanut butter on whole grain bread
*Milk or 100% fruit juice
*Egg sandwich
*Fresh Fruit
*Muffin, bagel, roll, or biscuit
*Trail mix with dry cereal, raisins, and nuts
Set the table the night before
Shop with breakfast in mind, include it in menu planning
Freeze or refrigerate pancakes
Or waffles for a quick warm up
Good Beverage Choices
*Milk
*100% pure fruit juice
*Water
*Fruit smoothies
*Tomato or vegetable juice
*Mineral waters
Drink Coffee, teas, and soda in moderation!!!
What foods would be easy to take with you?
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What foods are easy for you to make?
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