Breakfast: Benefits & Barriers

Select the 2 most important benefits of eating breakfast.

• Provides energy for the day and improves concentration

• Causes weight gain and increases tiredness

• Reduces appetite and leads to dehydration

• Decreases metabolism and lowers alertness

List at least 2 examples of foods you could eat for breakfast that meet each Healthy Breakfast Guideline. A healthy breakfast should include: - fruit: __________, __________ - whole-grain foods: __________, __________ - a source of protein: __________, __________

• Answers will vary. Example: fruit: apple, banana; whole-grain foods: oatmeal, whole-wheat toast; a source of protein: eggs, yogurt.

• fruit: chips, candy; whole-grain foods: white bread, pastries; a source of protein: soda, jam.

• fruit: cookies, cake; whole-grain foods: croissant, doughnut; a source of protein: butter, syrup.

• fruit: fries, onion rings; whole-grain foods: pancakes (made with white flour), muffins; a source of protein: jelly, honey.

Name 2 potential barriers to eating breakfast that apply to you, and suggest at least 1 good way to overcome each of them.

• Answers will vary. Example: Barrier 1: Not enough time in the morning. How to overcome it: Prepare breakfast the night before. Barrier 2: Not feeling hungry. How to overcome it: Eat a small snack or drink a smoothie.

• Barrier 1: Breakfast is too expensive. How to overcome it: Skip breakfast entirely. Barrier 2: Breakfast takes too long to cook. How to overcome it: Only eat breakfast on weekends.

• Barrier 1: Not enough time in the morning. How to overcome it: Skip breakfast. Barrier 2: Not feeling hungry. How to overcome it: Wait until lunch to eat.

• Barrier 1: Not enough time in the morning. How to overcome it: Eat candy bars for breakfast. Barrier 2: Not feeling hungry. How to overcome it: Drink only coffee.

Which of the following is a specific way to improve your own breakfast habits?

• Eat a healthy breakfast every morning.

• Skip breakfast to save time.

• Eat only sugary snacks for breakfast.

• Never eat breakfast at all.

Which of the following is NOT a recommended component of a healthy breakfast?

• Sugary soda

• Fresh fruit

• Whole-grain toast

• Low-fat yogurt

What is one reason why some people skip breakfast, and what is a healthy alternative to skipping it?

• Reason: Lack of time. Alternative: Prepare a quick grab-and-go breakfast like a fruit and granola bar.

• Reason: Wanting to lose weight. Alternative: Skip all meals.

• Reason: Too expensive. Alternative: Never eat in the morning.

• Reason: Not liking breakfast foods. Alternative: Eat only candy in the morning.

Which breakfast choice best follows the Healthy Breakfast Guidelines?

• Pastry and jam

• Chips and chocolate milk

• Donut and soda

• Oatmeal with berries and a boiled egg

Which of the following is a healthy way to make time for breakfast on a busy morning?

• Drink only soda in the morning.

• Skip breakfast and eat only at lunch.

• Eat only candy for breakfast.

• Prepare breakfast items the night before.

What is one benefit of including protein in your breakfast?

• It makes breakfast unhealthy.

• It increases your thirst and makes you tired.

• It causes you to skip lunch.

• It helps keep you full and supports muscle health.

Choose the breakfast that best meets the Healthy Breakfast Guidelines.

• Donut and sugary drink

• Potato chips and candy

• Chocolate cake and soda

• Whole-grain toast with peanut butter and a banana