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WHY EAT BREAKFAST?

WHY EAT BREAKFAST?. JOEY VAN CAMP, RN, PNP, MED WESTMINSTER SCHOOL DISTRICT. A Look at “Breakfast”. Breakfast is two words – break and fast Our last meal for the day is supper – 5:00 – 8:30 pm We fast or do not eat for a long time – 8 – 14 hours

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WHY EAT BREAKFAST?

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  1. WHY EAT BREAKFAST? JOEY VAN CAMP, RN, PNP, MED WESTMINSTER SCHOOL DISTRICT

  2. A Look at “Breakfast” • Breakfast is two words – break and fast • Our last meal for the day is supper – 5:00 – 8:30 pm • We fast or do not eat for a long time – 8 – 14 hours • When we eat in the morning, we break the fast

  3. A Look at “Breakfast” • To do this, our brain needs fuel or simple carbohydrates • When we wake up, we need to think, reason, play, etc. • This fuel or food breaks the fast or breaks the period of time with no food

  4. Morning without Breakfast • Without breakfast we may have problems – low energy, dizziness, nausea, brain fog, etc. • On occasion – fainting or passing out may be seen in breakfast skippers • But that’s not all…

  5. The Three “ ”s • ttention -- harder to pay attention in class; inability to focus; may fall asleep • chievement – may do poorer on exams when compared to those who eat breakfast • ttendance – absent from school more than those who have breakfast

  6. Breakfast skippers tend to gain more weight – Why? Without breaking the fast, hunger increases Most likely to eat anything including high calorie foods We eat more than we normally do One other problem…

  7. We increase our risk of Diabetes Cancer Heart Disease High blood cholesterol High blood pressure Fatty liver High levels of fat in the blood (atherosclerosis) When weight goes up…

  8. Soooo… what should we do? Eat breakfast! But not just any breakfast!

  9. What does the brain need? • Brains are picky and demanding • Brains need a steady supply of fuel • Fuel source – complex carbohydrates, low sugar foods gives steady supply of fuel • Eat more of – whole-grain cereal, whole-grain bread, fruit, milk, yogurt, etc.

  10. What do our brains need? • The brain does not do well on high sugar foods • This fuel burns quickly, then runs out leaving us tired, sleepy • Avoid high levels of – jelly, syrup, juice, candy, soda, high-sugared coffee beverages, high-sugared cereals, etc.

  11. Ingwersen J, et al. A low glycaemic index breakfast cereal prefentially prevents children’s cognitive performance from declining throughout the morning. Appetite, 2007, Jan 13. 64 kids, ages 6 – 11 years old Group 1 -- high-sugared cereal breakfast Group 2 -- low-sugared, high fiber cereal breakfast Groups took 4 computerized tests – 1 test before breakfast and 3 tests after breakfast Researchers measured attention & memory Kids who ate the low-sugared, high fiber cereal breakfast did better than the kids who ate a high sugared cereal breakfast STUDY

  12. ANOTHER STUDY • TUFT UNIVERSITY 1989 CHILDREN WHO ATE BREAKFAST: *PERFORMED BETTER ON STANDARDIZED TESTING *WERE ABSENT FROM SCHOOL LESS

  13. OTHER RESEARCH • MINNESOTA BREAKFAST STUDY STUDENTS: *WERE BETTER PREPARED TO LEARN *HAD DECREASED BEHAVIORAL PROBLEMS *HAD INCREASED HEALTH *HAD LESS VISITS TO THE SCHOOL NURSE MINNESOTA DEPT OF CHILDREN, FAMILIES & LEARNING

  14. FINALLY • HARVARD MEDICAL SCHOOL 1998 *UNIVERSAL BREAKFAST AT 3 SCHOOLS *PARTICIPATION IN BREAKFAST INCREASED FROM 15% TO 27% *FOR STUDENTS WHO ATE BREAKFAST: -MATH GRADES AVERAGED A WHOLE GRADE HIGHER -TARDY LESS OFTEN -PSYCHOLOGICAL SCORES IMPROVED PEDIATRIC ADOLESCENT MEDICINE, VOL. 153, PAGE 899, 1998

  15. Whole grain cereals (oatmeal, bran) Whole grain breads Read the label – if sugar is the first, second or third ingredient, most likely not the best cereal for breakfast Eat Brain Foods for Breakfast Cereals

  16. Eat Brain Foods for Breakfast • Nonfat or lowfat dairy products provide calcium, vitamin D and protein • Milk, cheese and yogurt help support brain function

  17. Eat Brain Foods for Breakfast • Legumes – soybeans, lentils, chick peas – excellent food sources for brain food • Study – of all foods bean/bread combo produced highest brain function

  18. Eat Brain Foods for Breakfast • Choose fruit more often & juice less often • Fruits contain fiber – slows sugar supply to the brain • Apple, orange, cherries, peach, pear, kiwifruit,grapes, berries, etc.

  19. So… Why don’t we eat breakfast?

  20. STOP! Eat your breakfast! NO TIME

  21. Ideas for Quick Breakfasts • Buy Breakfast at school • Prepare breakfast the night before & take it with you • Slip an apple and/or a bag of peanuts (a legume) into your backpack and eat during break – a late breakfast is better than no breakfast

  22. Fruit with nuts & yogurt Cheese toast & fruit Breakfast burrito Trail mix with raisins & a glass of milk Hard boiled egg with toast and fruit Peanut butter & banana sandwich Plain or vanilla yogurt, with fresh fruit & granola Egg, English muffin with or without cheese & fruit On-the-go Breakfasts

  23. THE BOTTOM LINE… Enjoy the little things (like breakfast) for one day you may look back and realize they were the big things. -- Robert Brault

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