The document discusses the importance of nutrition, particularly the balance of food groups on a plate, emphasizing the role of breakfast in maintaining health and academic performance. It highlights the need for diverse food choices and the potential negative impacts of skipping breakfast and consuming fast food. Additionally, it provides information on reading food labels and the detrimental effects of excessive sugar intake.

1. TX Nutrition Coffee
morning
th
Wednesday 16 January.
8:00am – 8:45am
• Food Groups
• Breakfast
• Fast Food
• Food Labels
• Calorie Requirements
• Sugar Intake

2. FOOD GROUPS
• Why the new plate? Because it shows you
the balance of food groups on your plate.

3. What message does to give ?
• Eat a variety of foods.
• Eat less of some foods and more of others.
• 4 sections Fruit and veg, grains, proteins and
a side order of dairy.
• Note – half the plate is made up of
vegetables/fruits and it shows you that you
should eat more vegetables than fruit.

4. GRAINS – what are they? Why
do we need them?
• E.g Bread, cereal, rice, tortillas,
pasta. Try and eat wholegrain (less
refined) because they are higher in
fibre.

5. Dairy – what is it? Why do we
need it?
• E,g milk, yogurt, cheese.
Choose LOW FAT OR NON FAT. You
need dairy for calcium (strong bones
and teeth). Dairy products also
contain protein.

6. Proteins – what are they?
Why do we need them?
• E.g Meat, fish, eggs, nuts, seeds,
beans, and peas, lentils, split peas
and tufu. Protein maintains and
replaces tissues in your body
(growth and repair).

7. Value of breakfast
(under-estimated)
• Many parents and children skip breakfast.
• Parents need to set a good example if possible
• It can be difficult for people who feel sick in
the mornings or who are short of time
• A great deal of research supports the benefits
of breakfast consumption

8. Breakfast basics
• A car with no fuel – stops
• Food as fuel
• Sustains until lunch
• Productivity improves
• Less tired, greater attention.
• Helps a person achieve max vitamin and
mineral intake in the day
• Prevents junk food consumption

9. Academic Performance
• Breakfast eaters have improved mental
performance and concentration during AM
lessons
• Undernourished children experience more
learning difficulties
• Breakfast eaters have more energy and improved
physical performance
• Breakfast eaters have more protection against
illness and disease
• Breakfast eaters have more of the nutrients
required for optimal development and growth.

10. Breakfast consumption and
steady weight
• Skipping breakfast usually increases unhealthy
snack consumption throughout the day.
• People who skip tend to eat larger meals
when they do eat
• If your child feels sick in the mornings, they
could consume a small amount for breakfast
and take a healthy snack with them.

11. Breakfast Choices
• Choose a range from the food groups.
Carbohydrates- energy to start the day. Protein-
helps you to feel full for longer and cell regeneration
takes place.
• Encourage your child to drink a glass of water or
milk as soon as they wake to stimulate appetite
• Wholegrain breads, muffins, cereals (low sugar),
fruit, milk, yogurt (low sugar), eggs.
• Eat with your children and talk about the different
types of foods.

12. there isn’t time in the mornings!
• Prepare breakfast the night before (wholegrain
sandwich, yogurt, fruit salad)
• Take your breakfast with you! Convenient
healthy choices that can be consumed in the car
or at school (fruit, cheese, instant
oatmeal, wholegrain bread sandwich, yogurt)

13. Fast Food
• Fast Food Outlets usually offer poor quality foods
(in terms of nutrition value) – high in saturated
and trans fats, sodium and sugar.
• 1 meal can be above total daily calorific intake
requirement
• Moderation – less frequently than home cooked
• Poor Nutrition at a young age has serious effects
later on in life
• Child obesity
• Fast Food Outlets – target marketing – your child!

14. Jamie Oliver/Food Revolution
• http://www.youtube.com/watch?v=S9B7im8a
Qjo
• Trying to allow children to THINK about what
food they put into their bodies
• Joint responsibility
(parents/schools/restaurants)

15. Reading Food Labels

16. Food Labels
• Per serving size (common mistake)
• Red highlights things which could be bad if
consumed in large amounts. Aim for low amounts.
• Daily % value down the side (remember, this is
based on a 2000 Cals per day intake)
• How many calories does your child need?
• Green highlights things which are good for your
body. Higher % of green is the key
• Protein (choose lean) sometimes high in fat

17. Your Child’s Calorie requirement
(energy from food)
Depends on GENDER, AGE + ACTIVITY LEVEL
AHA suggests …
1 – 3 yrs 900-1000 cals (per day)
4 – 8 yrs girls 1200 cals (per day)
boys 1400 cals (per day)
9 – 13 yrs boys 1800 (not active) 2600(v active)
girls 1600 (not active) 2200 (v active)
Calculate online (kids calorie counter)

18. Sugar

19. YIKES – LOTS OF SUGAR
• Would you eat those stacks of sugar
cubes?
A label can tell you there are 39 grams of
sugar in your soda, but what does that
much sugar look like?
Compare foods, find out where sugar is
hiding, and see how much of the sweet
stuff you're really eating.
http://www.sugarstacks.com/

20. Why is too much sugar bad for you?
• Current debate – is OBESITY DUE TO SUGAR?
• Bad – too much is stored as glycogen in the body
• Sugar is addictive
• Rots teeth
• Diabetes + sugar (type 2 even seen in primary
children)
• 10% max of food intake (this can be as little as 1
soft drink)
• http://www.youtube.com/watch?v=dBnniua6-
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