BETTER BREAKFAST, BETTER LEARNING. By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015

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1 BETTER BREAKFAST, BETTER LEARNING By Andrea Mihailescu, School nurse CSSS de Bordeaux-Cartierville-Saint-Laurent January 14th, 2015

2 OVERVIEW - HEALTHY EATING HELPS STUDENTS... - BREAKING THE FAST - IMPORTANT NUTRIENTS - CANADA S FOOD GUIDE - NUTRITION FACTS - SMART BREAKFAST TIPS - BREAKFAST IDEAS - HEALTHY TEETH - REFERENCES

3 HEALTHY EATING HELPS STUDENTS LEARN BETTER WELL-NOURISHED CHILDREN ARE MORE LIKELY TO PERFORM BETTER IN SCHOOL AS THEY HAVE: - MORE ENERGY TO STAY ALERT - ENGAGE IN LEARNING EATING BREAKFAST HAS BEEN LINKED TO: - IMPROVED KNOWLEDGE RETENTION - TESTS RESULTS - SCHOOL ATTENDANCE (JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION, 2005)

4 BREAKING THE FAST WHEN WE WAKE UP, WE NEED TO BREAK THE FAST BY EATING BREAK-FAST. WHY? SO THAT OUR RESERVES CAN BE REFUELLED WITH: - CARBOHYDRATES (SUGARS) - PROTEIN - FATS THESE THREE IMPORTANT NUTRIENTS HELP: - GIVE US ENERGY TO THINK - ALLOWS US TO BE ACTIVE (DAIRY FARMERS OF CANADA, DECEMBER 2013)

5 IMPORTANT NUTRIENTS PROTEIN: - HELPS MAINTAIN ENERGY - SATISFIES HUNGER UNTIL THE NEXT MEAL MILK AND MEAT ALTERNATIVES PROVIDE PROTEIN. CARBOHYDRATES: - PROVIDE THE BODY WITH ENERGY - ARE THE BRAIN S MAIN SOURCE OF FUEL VEGETABLES AND FRUIT AND GRAIN PRODUCTS PROVIDE CARBOHYDRATES.

6 IMPORTANT NUTRIENTS THE FIRST MEAL OF THE DAY SHOULD HAVE AT LEAST THREE OF THE FOUR FOOD GROUPS IN CANADA S FOOD GUIDE. A GOOD BREAKFAST SHOULD INCLUDE: SOME CARBOHYDRATES WITH FIBER ( WHOLE GRAINS, FRUITS OR VEGETABLES) SOME LEAN PROTEINS SOURCES SUCH AS EGGS OR YOGURT (GREEK YOGURT HAS MORE PROTEIN THAN REGULAR) SOME HEALTHFUL FATS SUCH AS THOSE IN NUTS OR SALMON.

7 CANADA S FOOD GUIDE The four food groups: - Milk and Alternatives - Meat and Alternatives - Vegetables and Fruit - Grain Products

8 VEGETABLES AND FRUIT One serving is - 1 piece of fresh fruit ml (1/2 cup) fresh, frozen or canned fruit or vegetables

9 GRAIN PRODUCTS One serving is - 1 slice of bread - ½ bagel, pita or tortilla ml (¾ cup) hot cereal (oatmeal or cream of wheat) - 30 g cold cereal

10 MILK AND ALTERNATIVES One serving is ml (1 cup) milk or chocolat milk - 175g (¾ cup) yogurt - 50 g (1½oz) cheese

11 MEAT AND ALTERNATIVES One serving is - 2 eggs - 30 ml (2 Tbsp) peanut butter or nut butter - 60 ml (¼ cup) nuts or seeds

12 NUTRITION FACTS 1- LOOK AT THE AMOUNT OF FOOD (ALSO KNOWN AS THE SERVING SIZE) 2- READ THE % DV 5% DV OR LESS IS LITTLE 15% DV OR MORE IS A LOT THIS APPLIES TO ALL NUTRIENTS 3- CHOOSE LESS OF FAT, SATURATED AND TRANS FATS, SODIUM MORE OF FIBRE, VITAMIN A, CALCIUM, IRON

13 SMART BREAKFAST TIPS - LEFTOVERS - READY IN THE FREEZER - PREP THE NIGHT BEFORE - SMOOTHIES - BREAKFAST ON THE GO - BOOST UP THE PROTEIN - ROLE MODEL

14 BREAKFAST IDEAS - SMALL FRUIT SMOOTHIE WITH STRAWBERRIES/BANANA, PEANUT BUTTER, PLAIN GREEK YOGURT, MILK - WHOLE-GRAIN CRACKERS WITH CHEESE AND SLICED TOMATOES - WHOLE-GRAIN CEREAL WITH MILK OR YOGURT AND BANANA SLICES - HARD-BOILED EGGS, WHOLE-GRAIN TOAST, ONE CUP OF MILK AND SLICED ORANGES - COOKED OATMEAL WITH MILK AND TOPPED WITH DRIED FRUITS AND NUTS

15 BREAKFAST IDEAS - SCRAMBLED EGGS WITH RED PEPPERS/SALSA AND MOZZARELLA CHEESE WRAPPED IN A TORTILLA - HOMEMADE BRAN MUFFIN WITH FRESH GRAPES AND ONE CUP OF MILK - WHOLE-GRAIN BAGEL WITH MELTED CHEDDAR CHEESE AND APPLE SLICES - WHOLE-GRAIN PITA WITH PEANUT BUTTER AND BANANA SLICES

16 HEALTHY TEETH THERE IS A DIRECT LINK BETWEEN THE CONSUMPTION OF SUGAR AND TOOTH DECAY. CHOOSE A TOOTH-FRIENDLY SNACK : - FRESH VEGETABLES AND FRUIT, - CANNED FRUIT (PRESERVED IN IT S OWN JUICE) - FRUIT PURÉES WITH NO ADDED SUGAR - PLAIN POPCORN - FIRM CHEESE - YOGURT - MILK - NUTS OR SEEDS - PEANUT BUTTER

17 REFERENCES Eating Well with Canada s Food Guide, Health Canada, 2007 Using the Nutrition Facts Table: % Daily Value, Health Canada, 2011 A Practical and User Friendly Guide!, Dairy Farmers of Canada, December 2013

18 Nutrition Workshop January 2015 Better Breakfast Better Learning Tips and Tricks To make mornings easier PREPARE BREAKFAST ITEMS THE NIGHT BEFORE - Gather all the ingredients you will need together in the same spot - Chop up any fruits and vegetables - Measure out any ingredients and place them in covered bowls - Set the table for the next day - Try making some Overnight Oats HOW DO YOU USE THE % DV? Step 1: Look at the amount of food. Step 2: Read the % Daily Value. Step 3: Choose foods that are better for you. 5% DV or less is a little 15% DV or more is a lot This applies to all nutrients. Delicious Make-Ahead Recipes Breakfast Ideas Small fruit smoothie with strawberries/banana, peanut butter, plain greek yogurt, milk Whole- grain crackers with cheese and sliced tomatoes Whole- grain cereal with milk or yogurt and banana slices Hard- boiled eggs, whole- grain toast, one cup of milk and sliced oranges Cooked oatmeal with milk and topped with dried fruits and nuts Scrambled eggs with red peppers/salsa and mozzarella cheese wrapped in a tortilla Homemade bran muffin with fresh grapes and one cup of milk Whole- grain bagel with melted cheddar cheese and apple slices Overnight Oats The basic recipe for overnight oats is one part raw rolled oats and one part cold milk (or almond milk, rice milk, or coconut milk), plus your choice of flavor and sweetener: fruits, nuts, honey the possibilities are endless. Here is a simple recipe from the cookbook Oh She Glows to get you started: 1 cup regular oats 1 cup almond milk, and more if needed 1 ripe banana, peeled and smashed 1/4 teaspoon pure vanilla extract Directions: Mix together the above ingredients in a bowl and place in fridge overnight. In the morning, you can add some peanut butter and maple syrup. Mix well, and enjoy! You can also pack this the lunchbox, in a liquid- safe container as a healthy snack. Muffin- Tin Eggs This recipe makes 12 scrambled-egg muffins that can be enjoyed fresh or can be frozen and reheated as needed. 12 eggs 1/2 cup chopped onion 1/4 cup chopped green pepper 1/2 tsp salt, 1/4 tsp garlic powder, 1/4 tsp pepper Directions: Preheat oven to 350. In a large bowl, beat eggs. Add onion, green pepper, salt, garlic powder and pepper. (If you are adding meat or cheese, you can stir it in here.) Spoon by 1/3 cupfuls into muffin cups lightly coated with cooking spray or oil. Bake minutes or until a knife inserted near the center comes out clean.

19 BREAKFAST SKEWERS ð Put together your favourite ingredients on a skewer! You can use fruits, vegetables, bread, bagels, pancake pieces, French toast, muffins, hard-boiled eggs, cheese, whatever you like best!

20 WHAT TO DO WITH OATMEAL ð Make oatmeal fun! Use fruits and grains to make shapes or faces on the oatmeal - go ahead and play with your food!

21 YOGURT PARFAIT MAKES 1 SERVING ð Ingredients 3/4 cup plain yogurt 1/2 cup granola or cereal 1/2 cup fruit: raspberries, blueberries, strawberries, bananas, peaches, mangos, peeled and sliced 4 tablespoons honey Directions Line up 4 tall glasses. Spoon 2 tablespoons of yogurt into each glass and smooth surface. Spoon 2 tablespoons of granola overtop and smooth surface. Spoon 2 tablespoons of fruit overtop and smooth surface. Repeat the process, adding a bit of honey here and there, to taste.