BREAKFAST Why Eat It WHY IS BREAKFAST IMPORTANT

BREAKFAST Why Eat It?

WHY IS BREAKFAST IMPORTANT? • Fuels you for the day! • In general, teens who eat breakfast daily: - have more energy - are happier - do better in school - eat healthier throughout the day

WITHOUT BREAKFAST YOU MAY EXPERIENCE FATIGUE, RESTLESSNESS OR IRRITABLENESS…WHY? • Blood sugar levels are low when you wake up no energy • Breakfast helps increase your blood sugar level energy • Kickstarts metabolism (metabolism is slow because you were asleep) • Skipped breakfast may (but not necessarily) send your body into starvation mode body stores fat, depletes muscle

OTHER BENEFITS OF BREAKFAST • Lowers cholesterol levels • Helps promote weight loss (or weight maintenance) • Increases happiness • Fosters better concentration

WHAT SHOULD YOU EAT? FRUITS: • Provide many vitamins and minerals potassium from bananas vitamin C from oranges • Provides energy in the form of sugar • Provides fiber which aids in digestion

WHAT SHOULD YOU EAT? WHOLE GRAINS • Provides energy from carbohydrates • Provides fiber to help digestion and b vitamins to help the nervous system • Provides magnesium and iron to help blood health • Why choose whole grain over white? to make white bread parts of the grain are removed through the process of refining. This depletes the grains nutrients No bran or germ = 25% of protein loss in the grain and the loss of 17 key nutrients

WHAT SHOULD YOU EAT? LEAN DAIRY PRODUCTS • These are usually your main source of calcium and vitamin D helps in bone development • Females run risk of developing osteoporosis in adulthood if lack of calcium • Don’t drink milk? You may need to take calcium supplements

WHAT SHOULD YOU EAT? LEAN PROTEIN • Keeps you feeling full for longer • Provides amino acids to help your brain function optimally • Protein at breakfast raises tyrosine levels in brain produces neurotransmitters norepinephrine & dopamine gives you energy and helps you feel awake/alert • BE CAREFUL: animal protein can be high in fat and cholesterol choose lean protein like turkey and fish

EGG-CELENT CHOICE! WHY CHOOSE EGGS? • One of the best ways to get protein in the morning! • Lower in fat than bacon or sausage (although the yolk contains cholesterol) • Tons of ways to prepare eggs: scrambled poached omelet over easy