Whats For Breakfast Thinking Outside the Cereal Box
What’s For Breakfast? Thinking Outside the Cereal Box Nancy Johns and Michelle Hawkes Association for Child Development
Sugar and Fiber in Cereals Cereal Serving Size Cheerios 1 cup Kix 1 1/4 cups Rice Krispies 1 1/4 cups Honey Bunches of Oats Sugar Fiber (grams) 1 3 3/4 cup 4 6 0 2 Fruit Pebbles; Cinnamon Toast Crunch 3/4 cup 9 0, 2 Frosted Flakes; Lucky Charms; Cocoa 3/4 cup Puffs 10 <1, 2, 2 11 12 6 1 12 3 Frosted Mini-Wheats 21 biscuits Cap’n Crunch; 3/4 cup Microwave Oatmeal Packet; Froot Loops 1 pkt; 1 cup
Cheerios Serving Size Cheerios Calories Fat Sugar Protein Fiber (g) (g) Original 1 cup (28 g) 100 2 1 3 3 Multi Grain 1 cup (29 g) 110 1 6 2 3 Frosted 3/4 cup (27 100 1 9 2 2 Honey Nut 3/4 cup (28 110 1. 5 9 2 2 100 1. 5 9 1 2 g) 120 1. 5 10 2 2 1 1/4 cup (55 g) 220 4. 5 16 7 3 Chocolate; Fruity Apple Cinnamon Protein Cinnamon Almond g) g) 3/4 cup (27 g) 3/4 cup (30
What to Look for in Cereal �Whole grains as first ingredient �At least 3 grams of fiber �Less than 9 grams sugar �Try for 3 or more grams of protein
Cost Comparison Serving Size Sugar Fiber (grams) 3/4 cup 10 2 $ 0. 25 Meijer Cosmic Stars with 3/4 cup Marshmallows 13 1 $ 0. 27 Cheerios 1 cup 1 3 $ 0. 31 Meijer Toasted Oats 1 cup 1 3 $ 0. 21 Wheat Chex 3/4 cup 5 6 $ 0. 42 Meijer Wheat Squares 3/4 cup 5 5 $ 0. 37 1 pkt 12 -13 3 $ 0. 28 1/2 cup dry 1 4 $ 0. 12 Cereal Lucky Charms Quaker Oatmeal Packets Quaker Oatmeal Container Cost/Serving
Objectives �Break the breakfast rut by providing you with healthy, reimbursable, and fast breakfast ideas and recipes �Share knowledge about protein, sugar, fiber, and healthy fats �Encourage serving a better variety at the breakfast table �Leave you more informed to make better choices when serving breakfast
Quick Start �Breakfast gets your body, brain, and metabolism working �Studies show children learn and behave better on a full stomach �Children who eat breakfast can concentrate better and get better grades �Breakfast can keep you from overeating later in the day
CACFP* Breakfast Requirements Component 1 -2 years 3 -5 years 6 -12 years Fluid Milk 1/2 cup 3/4 cup 1 cup Vegetables/Frui ts 1/4 cup 1/2 cup Grains/Breads 1/2 slice 1 slice Cold cereal 1/4 cup 1/3 cup 3/4 cup Hot cereal 1/4 cup 1/2 cup *CACFP: Child and Adult Care Food Program
Ready. Set. Breakfast! �Key to breakfast is balance ◦ Whole grains ◦ Fruits and/or vegetables ◦ Lean protein �What are some examples of a healthy breakfast?
Importance of Protein �Although the CACFP doesn’t require a meat/meat alternate at breakfast, it is still an important part of a balanced breakfast �Helps the body build muscle, fight infections, and feel full until the next meal �Healthy breakfast protein sources
Healthy Fats �Limit fat intake to 20 -35% of daily calories �Choose mono- and polyunsaturated fats �Liquid at room temperature ◦ Monounsaturated: olive, canola, peanut oils ◦ Polyunsaturated: corn and soybean oils, seeds, nuts �Omega-3 fatty acids: fatty fish, walnuts, flaxseed, canola oil, omega-3 eggs
Fabulous Fiber �Helps prevent heart disease, diabetes, digestive problems, and weight gain �Daily recommendation ◦ 14 grams/1000 calories consumed (children and adult) �Sources ◦ ◦ Whole grains Fruits Vegetables Beans and legumes
Sugar Recommendations �American Heart Association recommends no more than half of your daily discretionary calories come from added sugars ◦ Men: 150 calories per day (9 teaspoons) ◦ Women: 100 calories per day (6 teaspoons) � 1 teaspoon sugar = 4 grams sugar
Watch for These Added Sugars �Brown Sugar �Honey �Corn Sweetener �Invert Sugar �Corn Syrup �Lactose �Dextrose �Maltose �Fructose �Maple Syrup �Fruit Juice �Molasses Concentrate �Glucose �High-Fructose Corn Syrup �Raw Sugar �Sucrose �Sugar �Turbinado Sugar
Yogurt and Sugar �Guess how many grams of sugar are in these two yogurts 6 ounce strawberry yogurt 6 ounce plain yogurt
Yogurt and Sugar �Guess how many grams of sugar are in these two yogurts 26 Grams 12 Grams 6 ounce strawberry yogurt 6 ounce plain yogurt
Yogurt and Sugar �Lactose is a naturally occurring sugar in yogurt and other dairy �A 6 -ounce yogurt has 12 grams of lactose �Light yogurts contain low-calorie sweeteners to decrease sugar �Try adding fruit to plain yogurt
Breakfast Sugars �Rank sugar content from lowest to highest 2 Eggo homestyle waffles ½ cup granola 1 blueberry Pop. Tart 1 glazed donut ¾ cup Frosted 1 cup 100% apple
Breakfast Sugars �Rank sugar content from lowest to highest #1 2 grams #4 14 grams 2 Eggo homestyle waffles ½ cup granola 1 blueberry Pop. Tart #3 12 grams 1 glazed donut #4 14 grams #2 10 grams ¾ cup Frosted #6 28 grams 1 cup 100% apple
Oatmeal �Oats come in many different forms Whole Oat Groats Regular Rolled Oats (Old Fashioned) Steel Cut Oats Regular Rolled Oats (Quick or Instant) Scottish Oatmeal Oat Flour
Oatmeal Cooking Rut? �If you think the only way to cook oatmeal is in the microwave from a little packet, think again… �Overnight oatmeal �Baked oatmeal �Stove-top oatmeal �Crockpot oatmeal Find oatmeal recipes: www. theoatmealartist. com; www. quakeroats. com;
Oatmeal Mix-in Rut? �If you think the only thing you can put in oatmeal is sugar and milk, think again… �Tropical Oatmeal �Banana Bread Oatmeal �Carrot Cake Oatmeal �Cran-Apple Oatmeal �Elvis’s Oatmeal �Green Monster Oatmeal �Lemon Poppy Seed Oatmeal More oatmeal recipes:
Baked Oatmeal � 2 cups quick-cooking oats � 1/2 cup packed brown sugar � 1/3 cup raisins* � 1 tablespoon chopped walnuts* � 1 teaspoon baking powder � 1 1/2 cups fat-free milk � 1/2 cup applesauce � 2 tablespoons butter, melted � 1 large egg, beaten � Cooking spray *This food is a choking hazard for children under 4 years of age. Source: Cooking Light, Oct 2003 Photo: Becky Luigart-Stayner In a medium bowl, combine oats, brown sugar, raisins, walnuts, and baking powder. In a small bowl, stir together milk, applesauce, butter, and egg. Add milk mixture to oat mixture and stir well. Pour into an 8 -inch square baking dish coated with cooking spray. Bake at 375° F for 20 minutes. Serve warm. Makes 15 servings for 3 -5 year olds at any meal or
Slow Cooker Oatmeal � 1 cup steel cut oats � 1 cup dried cranberries* � 1 cup dates, chopped* � 4 cups water � 1/2 cup low-fat milk � 2 tablespoons honey** � Optional stir-ins: raisins*, dried apricots, diced apples, banana, peanut butter, fresh or frozen berries Coat the inside of a slow cooker with nonstick cooking spray. Combine oats, cranberries, dates, and water in the slow cooker, cover, and cook on low 8 hours. Stir in milk and honey and serve. Makes 13 servings for 3 -5 year olds at any meal or snack. Grains/Breads *This food is a choking hazard for children under 4 years of age. ** Honey should not be given to children under 1 year of age.
Ultimate Basic Overnight Oatmeal � 1 banana, mashed Put the banana in a mason jar or container with a seal. � 2/3 cup rolled oats � 1 tablespoon chia seeds or Mix in oats, chia seeds, ground flax seed (optional) almonds, raisins, cinnamon, ginger, and salt. Add milk � 3 tablespoons chopped and stir until well blended. almonds* (optional) Cover and refrigerate � 3 tablespoons raisins* overnight. In the morning, remove from the fridge and � 1/2 teaspoon ground stir, adding more milk if cinnamon desired. Sprinkle with � Pinch ground ginger desired toppings. (optional) � Pinch salt Makes 5 servings for 3 -5 � 1 cup low-fat milk year olds at any meal or snack. � Optional toppings: milk, nuts*, berries, banana Grains/Breads slices, dried fruit*, or nut
DIY Instant Oatmeal Packets Put 4 cups of oats into a � 10 cups quick oats, divided � 1 teaspoon salt � 1 cup brown sugar � 1 cup powdered milk � 2 teaspoons cinnamon �Snack sized plastic zip bags (optional) Source and photo: blender. Blend until almost powdery, then pour into a large bowl. Add the remaining 6 cups of oats, salt, brown sugar, powdered milk, and cinnamon into the large bowl. Stir until everything is combined. Measure desired amount of the oatmeal mixture into snack sized plastic bags and seal or store in a large airtight container. To serve, pour packet or desired amount of oatmeal into a bowl and add desired hot water. Stir and serve. Makes 75 (1/4 cup) servings
Pre-packaged Breakfast �They are quick, easy, and growing in popularity, but how healthy are these breakfasts?
Pre-packaged Breakfast �They are quick, easy, and growing in popularity, but how healthy are these breakfasts? #4 15 g sugar 7 g fat #1 2 g sugar 7 g fat #2 2 g sugar 8 g fat #5 29 g sugar 19 g fat #3 3 g sugar 11 g fat
Homemade Pre-made Breakfast �Freezer ◦ ◦ ◦ ◦ ◦ French toast sticks Pancakes Waffles Muffins Quick breads Breakfast burritos Breakfast sandwiches Smoothies Egg muffins
Homemade Pre-made Breakfast �Night Before ◦ ◦ Egg casserole Oatmeal Smoothie Slow cooker French toast ◦ Cut up fruit with yogurt dip
Quick Breakfast Tips �Microwave ◦ Egg sandwich ◦ Omelet ◦ Oatmeal �Waffle Iron ◦ Hash browns ◦ Scrambled eggs
Banana Berry Parfait � 8 ounces low-fat plain In a small bowl stir together yogurt, banana, and vanilla. In small glasses, alternate layers of the yogurt mixture, berries, and cereal. yogurt � 1 large ripe banana, sliced � 1/4 teaspoon vanilla � 1 cup sliced strawberries, raspberries, blueberries, blackberries, or combination Makes 3 servings for 3 -5 year olds at breakfast or of berries snack. � 1 cup multi-grain breakfast � Vegetables/Fruits cereal � Grains/Breads Source and photo: www. specialk. com
Fun Frittata � 4 eggs � 3 tablespoons low-fat milk � 1/4 teaspoon salt � 1/3 cup reduced-fat mozzarella cheese, shredded � 1/2 cup broccoli, chopped � 1/2 cup red pepper, chopped � 1/4 cup onion, chopped � 1/4 cup peas (frozen or fresh) Preheat oven to 375° F and coat a muffin tin with nonstick cooking spray. In a bowl, whisk eggs, milk, and salt. Add cheese, broccoli, red pepper, onion, and peas. Spoon egg mixture into muffin cups. Bake for 12 -14 minutes. Makes 6 servings for 3 -5 year olds at lunch/dinner. � Vegetables/Fruits � Meat/Meat Alternates Source and photo:
Peanut Butter, Banana, and Strawberry Quesadilla Preheat a skillet over medium heat. Spread the peanut butter on one side of a tortilla � 2 6 -inch whole wheat Cover with banana and tortillas strawberry slices. Place the � 1 banana, sliced tortilla in the pan and top with � 1/2 cup strawberries, sliced the other tortilla. Cook in the pan until the bottom is crisp, about 2 -3 minutes. Flip over and cook until crisp. Serve immediately. � 1 -2 tablespoons peanut Makes 2 servings for 3 -5 yea olds at breakfast Source and photo: www. texanerin. com � Vegetables/Fruits � Grains/Breads
Banana Breakfast Cookie � 1 banana, mashed In a large mixing bowl, stir � 1/3 cup peanut butter together banana, peanut butter, apple juice, egg, � 1/3 cup apple juice vanilla, and brown sugar. Add � 1 egg flour, oats, baking soda, and � 1/2 teaspoon vanilla � 3 tablespoons brown sugar optional mix-ins. Stir to � 2/3 cup whole wheat flour combine. Drop by teaspoon full onto a cookie sheet. � 1 1/3 cup oats Flatten and shape with the � 1 teaspoon baking soda �Optional mix-ins: cinnamon, back of a spoon. Bake at dried fruit, chocolate chips, 350° F for 10 minutes. chopped nuts* Makes 25 servings for 3 -5 *This food is a choking hazard for children year olds at any meal or under 4 years of age. snack Source and photo: (or butter if sensitive to peanuts)
Making Breakfast Fun �Berry Breakfast Pizza �Flower Pancake �Pancake Tacos �Teddy Bear Toast �Waffle Kabobs
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