What’s For Breakfast? - PowerPoint Presentation

Slide1

What’s For Breakfast?

Thinking Outside the Cereal Box

Nancy Johns and Michelle HawkesAssociation for Child DevelopmentSlide2

Sugar and Fiber in Cereals

CerealServing SizeSugar (grams)Fiber (grams)Cheerios

1 cup13Kix1 1/4 cups

33Rice Krispies1 1/4 cups

4

0

Honey Bunches of Oats

3/4 cup

6

2

Fruit Pebbles;

Cinnamon Toast Crunch

3/4 cup

9

0,2

Frosted Flakes; Lucky Charms; Cocoa Puffs

3/4 cup

10

<1,2,2

Frosted Mini

-

Wheats

21 biscuits

11

6

Cap’n

Crunch;

3/4 cup

12

1

Microwave

Oatmeal Packet;

Froot

Loops

1

pkt

; 1 cup

12

3

Kellogg’s Low Fat

Granola

1/2 cup

14

3

Post Raisin Bran

1 cup

20

8Slide3

Cheerios

CheeriosServing Size

CaloriesFat (g)Sugar

(g)Protein(g)

Fiber

(g)

Original

1

cup (28 g)1002133Multi Grain1 cup (29 g)1101623Frosted3/4 cup (27 g)1001922Honey Nut3/4 cup (28 g)1101.5922Chocolate; Fruity3/4 cup (27 g)1001.5912Apple Cinnamon3/4 cup (30 g)1201.51022Protein Cinnamon Almond1 1/4 cup (55 g)2204.51673

Gerber

Cereal Puffs

Cheerios (original)Slide4

What to Look for in CerealW

hole grains as first ingredientAt least 3 grams of fiberLess than 9 grams sugarTry for 3 or more grams of protein Slide5

Cost Comparison

Cereal

Serving SizeSugar(grams)Fiber(grams)

Cost/ServingLucky Charms

3/4 cup

10

2

$

0.25 Meijer Cosmic Stars with Marshmallows3/4 cup131$ 0.27 Cheerios1 cup13$ 0.31 Meijer Toasted Oats1 cup13$ 0.21 Wheat Chex3/4 cup56$ 0.42 Meijer Wheat Squares3/4 cup55$ 0.37 Quaker Oatmeal Packets1 pkt12-133$ 0.28 Quaker Oatmeal Container1/2 cup dry14$ 0.12 Slide6

ObjectivesBreak the breakfast rut by providing you with healthy, reimbursable, and fast breakfast ideas and recipes

Share knowledge about protein, sugar, fiber, and healthy fatsEncourage serving a better variety at the breakfast tableLeave you more informed to make better choices when serving breakfastSlide7

Quick StartBreakfast gets your body

, brain, and metabolism workingStudies show children learn and behave better on a full stomachChildren who eat breakfast can concentrate better and get better gradesBreakfast can keep you from overeating later in the daySlide8

CACFP* Breakfast Requirements

Component1-2 years3-5 years6-12 yearsFluid Milk

1/2 cup3/4 cup1 cupVegetables/Fruits1/4 cup

1/2 cup1/2 cupGrains/Breads1/2 slice

1/2 slice

1 slice

Cold cereal

1/4 cup

1/3 cup3/4 cup Hot cereal1/4 cup1/4 cup1/2 cup*CACFP: Child and Adult Care Food ProgramSlide9

Ready. Set. Breakfast!Key to breakfast is balanceWhole grains

Fruits and/or vegetablesLean proteinWhat are some examples of a healthy breakfast?Slide10

Importance of ProteinAlthough 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 mealHealthy breakfast protein sources

*CACFP: Child and Adult Care Food ProgramSlide11

Healthy FatsLimit fat intake to 20-35% of daily caloriesChoose mono- and polyunsaturated fats

Liquid at room temperatureMonounsaturated: olive, canola, peanut oilsPolyunsaturated: corn and soybean oils, seeds, nutsOmega-3 fatty acids: fatty fish, walnuts, flaxseed, canola oil, omega-3 eggsSlide12

Fabulous FiberHelps prevent heart disease, diabetes, digestive problems, and weight gain

Daily recommendation14 grams/1000 calories consumed (children and adult)SourcesWhole grainsFruitsVegetablesBeans and legumesSlide13

Sugar Recommendations

American Heart Association recommends no more than half of your daily discretionary calories come from added sugarsMen: 150 calories per day (9 teaspoons)Women: 100 calories per day (6 teaspoons)1 teaspoon sugar = 4 grams sugarSlide14

Watch for These Added SugarsBrown Sugar

Corn SweetenerCorn SyrupDextroseFructoseFruit Juice ConcentrateGlucoseHigh-Fructose Corn SyrupHoneyInvert SugarLactoseMaltoseMaple SyrupMolassesRaw SugarSucroseSugar

Turbinado SugarSlide15

Yogurt and SugarGuess how many grams of sugar are in these two yogurts

6 ounce strawberry yogurt

6 ounce plain yogurtSlide16

Yogurt and SugarGuess how many grams of sugar are in these two yogurts

6 ounce strawberry yogurt

6 ounce plain yogurt

26 Grams12 GramsSlide17

Yogurt and SugarLactose is a naturally occurring sugar in yogurt and other dairy

A 6-ounce yogurt has 12 grams of lactoseLight yogurts contain low-calorie sweeteners to decrease sugarTry adding fruit to plain yogurtSlide18

Breakfast SugarsRank sugar content from lowest to highest

1 blueberry Pop-Tart

1 glazed donut¾ cup Frosted Flakes2 Eggo homestyle

waffles

½ cup granola

1 cup 100% apple juiceSlide19

Breakfast SugarsRank sugar content from lowest to highest

1 blueberry Pop-Tart

1 glazed donut¾ cup Frosted Flakes2 Eggo homestyle

waffles

½ cup granola

1 cup 100% apple juice

#1

2 grams

#2 10 grams#3 12 grams#4 14 grams#4 14 grams#6 28 gramsSlide20

OatmealOats come in many different forms

Whole Oat Groats

Steel Cut Oats

Scottish Oatmeal

Regular Rolled Oats

(Old Fashioned)

Regular Rolled

Oats (Quick or Instant)

Oat FlourSlide21

Oatmeal Cooking Rut?If you think the only way to cook oatmeal is in the

microwave from a little packet, think again…Overnight oatmealBaked oatmealStove-top oatmealCrockpot oatmealFind oatmeal recipes:

www.theoatmealartist.com; www.quakeroats.com; oatmealchefsam.tumblr.comSlide22

Oatmeal Mix-in Rut?If you think the only thing you can put in oatmeal is sugar and milk, think again…

Tropical OatmealBanana Bread OatmealCarrot Cake OatmealCran-Apple OatmealElvis’s OatmealGreen Monster OatmealLemon Poppy Seed OatmealMore oatmeal recipes:

www.theoatmealartist.comSlide23

Baked Oatmeal2 cups

quick-cooking oats1/2 cup packed brown sugar1/3 cup raisins*1 tablespoon chopped walnuts*1 teaspoon baking powder1 1/2 cups fat-free milk1/2 cup applesauce 2 tablespoons butter, melted1 large egg, beatenCooking spray*This food is a choking hazard for children under 4 years of age

.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 snack.  Grains/Breads

Source: Cooking Light, Oct 2003

Photo: Becky

Luigart-StaynerSlide24

Slow Cooker Oatmeal1 cup steel cut oats

1 cup dried cranberries*1 cup dates, chopped*4 cups water1/2 cup low-fat milk2 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.Source and photo:

www.parents.comSlide25

Ultimate Basic Overnight Oatmeal1 banana, mashed

2/3 cup rolled oats1 tablespoon chia seeds or ground flax seed (optional)3 tablespoons chopped almonds* (optional)3 tablespoons raisins*1/2 teaspoon ground cinnamonPinch ground ginger (optional)Pinch salt1 cup low-fat milkOptional toppings: milk, nuts*, berries, banana slices, dried fruit*, or nut butter

Put the banana in a mason jar or container with a seal. Mix in oats, chia seeds, almonds, raisins, cinnamon, ginger, and salt. Add milk and stir until well blended. Cover and refrigerate overnight. In the morning, remove from the fridge and stir, adding more milk if desired. Sprinkle with desired toppings.

Makes 5 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.

Photo:

www.domesticate-me.comSlide26

DIY Instant Oatmeal Packets10 cups quick oats, divided

1 teaspoon salt1 cup brown sugar1 cup powdered milk2 teaspoons cinnamonSnack sized plastic zip bags (optional)Put 4 cups of oats into a 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 for 3-5 year olds at any meal or snack.

Grains/Breads

Source and photo:

www.momables.comSlide27

Pre-packaged BreakfastThey are quick, easy, and growing in popularity, but how healthy are these breakfasts?Slide28

Pre-packaged Breakfast They are quick, easy, and growing in popularity, but how healthy are these breakfasts?

#4

15 g sugar

7 g fat

#2

2 g sugar

8

g fat

#529 g sugar19 g fat#1 2 g sugar7 g fat#33 g sugar11 g fatSlide29

Homemade Pre-made BreakfastFreezerFrench toast

sticksPancakesWafflesMuffinsQuick breadsBreakfast burritosBreakfast sandwichesSmoothiesEgg muffinsSlide30

Homemade Pre-made BreakfastNight BeforeEgg casserole

OatmealSmoothieSlow cooker French toastCut up fruit with yogurt dipSlide31

Quick Breakfast TipsMicrowaveEgg sandwich

OmeletOatmealWaffle IronHash brownsScrambled eggsSlide32

Banana Berry Parfait8 ounces low-fat plain yogurt

1 large ripe banana, sliced1/4 teaspoon vanilla1 cup sliced strawberries, raspberries, blueberries, blackberries, or combination of berries1 cup multi-grain breakfast cerealIn a small bowl stir together yogurt, banana, and vanilla. In small glasses, alternate layers of the yogurt

mixture, berries, and cereal. Makes 3 servings for 3-5 year olds at breakfast or snack.  Vegetables/Fruits Grains/Breads

Source and photo: www.specialk.comSlide33

Fun Frittata

4 eggs3 tablespoons low-fat milk1/4 teaspoon salt1/3 cup reduced-fat mozzarella cheese, shredded1/2 cup broccoli, chopped1/2 cup red pepper, chopped1/4 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 AlternatesSource and photo:

www.parents.comSlide34

Peanut Butter, Banana, and Strawberry Quesadilla

Source and photo: www.texanerin.comPreheat a skillet over medium heat. Spread the peanut butter on one side of a tortilla. Cover with banana and strawberry slices. Place the tortilla in the pan and top with the other tortilla. Cook in the pan until the bottom is crisp, about 2-3 minutes. Flip over and cook until crisp. Serve immediately.Makes

2 servings for 3-5 year olds at breakfast Vegetables/Fruits Grains/Breads

1-2 tablespoons peanut butter

2 6-inch whole wheat tortillas

1 banana, sliced

1/2 cup strawberries, slicedSlide35

Banana Breakfast CookieSource

and photo: www.superhealthykids.comIn a large mixing bowl, stir together banana, peanut butter, apple juice, egg, vanilla, and brown sugar. Add flour, oats, baking soda, and optional mix-ins. Stir to combine. Drop by teaspoon full onto a cookie sheet. Flatten and shape with the back of a spoon.  Bake at 350° F for 10 minutes. Makes 25 servings for 3-5 year olds at

any meal or snack Grains/Breads

1 banana, mashed

1/3 cup peanut butter

(

or butter

if sensitive to peanuts)1/3 cup apple juice1 egg1/2 teaspoon vanilla3 tablespoons brown sugar2/3 cup whole wheat flour1 1/3 cup oats1 teaspoon baking sodaOptional mix-ins: cinnamon, dried fruit, chocolate chips, chopped nuts**This food is a choking hazard for children under 4 years of age.Slide36

Making Breakfast FunBerry Breakfast PizzaFlower PancakePancake TacosTeddy Bear Toast

Waffle KabobsSlide37

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