Healthy Breakfast Everywhere You Go For Teens 1

Healthy Breakfast. Everywhere You Go. For Teens 1

What’s Going On? School Sports & Activities Work YOU Friends, Boyfriend/ Girlfriend Family Other Stuff… 2

The Care and Keeping of YOU! • Take care of yourself so you can stay a part of it all… • What are some ways to take care of yourself better? 3

Eat Right: What’s in it for Me? • What is does it mean to Eat Right? • Feel better, look better, work better! • Eat: • Plenty of Plant-Based Foods – Fruits, Vegetables, Whole Grains, Beans, Nuts – – Enjoy healthy foods. Avoid meal skipping. • Plus Low-Fat Dairy and Protein • Healthy Breakfast, Lunch, Dinner, and Snacks 4

Eat Right: Eat Breakfast …so what’s the big deal about breakfast, anyway? • Breakfast is the most commonly skipped meal. • If you ate dinner at 6 PM the night before and then you skip breakfast the next day; you’ve gone about 18 hours without nutrition by lunchtime! 5

How Do I Make it Happen? 6

Fruit: Your Way! Fresh ▪ Frozen ▪ Canned (in 100% Juice) ▪ Dried ▪ 100% Juice 7

Vegetables: Your Way! Fresh ▪ Frozen ▪ Canned (No Added Salt) ▪ Dried ▪ 100% Juice 1/21/2022 8

Protein: Your Way! Beans ▪ Soy/Tofu ▪ Nuts/Seeds ▪ Fish ▪ Egg ▪ Poultry ▪ Meat 1/21/2022 9

Grains: Your Way! Cereal ▪ Bread ▪ Pasta ▪ Oatmeal ▪ Rice *Make half your grains whole! 1/21/2022

Dairy: Your Way! Low-Fat: Milk ▪ Yogurt ▪ Cheese 11

Putting it All Together 12

Putting it All Together Fruit Vegetable Whole Grain Lean Protein Low- Fat Dairy Apple Spinach Cereal Egg 1% Milk Banana Bell Pepper Bread Lean or Soy Sausage Reduced Fat Cheese Slices Berries Tomato English Muffin Nuts Reduced Fat Shredded Cheese Raisins Onion Oatmeal Seeds String Cheese Mango Mushrooms Crackers Chicken Breast Low-Fat Yogurt Pineapple Salsa Tortillas Tofu Soy Milk Your Choice! Your Choice!

Uh-Oh! • I’m Late! Now what? ! What can you do if you have no time for breakfast in the morning? • • School Breakfast: Enjoy food and friends in the cafeteria. Grab & Go: Get in as many food groups as you can on the fly! Try a whole grain cereal bar, apple, and cheese stick for your first class or the bus. Drive-Thru: You can get healthy and inexpensive foods from the drive through like low-fat milk or low-fat chocolate milk, fruit and yogurt parfait, and apple slices. Other Ideas? 14

Take Steps Toward a Healthier You! Your Goal: As often and best you can – eat breakfast every day! 15

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