. It’s my life – it’s my choice

We have realized that every day there are more and more of our students that come to school fasting or having taking something really light and unhealthy for breakfast. We want to make our students aware of the importance of enjoying a good breakfast to have enough energy to face every day school activities.

Students will create a survey showing their breakfast habits, how many of them come fasting or only having taken a light breakfast.

They will have to think about the idea of a healthy breakfast, its benefits,... Taking into account local and seasonal products of each country and also the food pyramid, they will design a perfect breakfast for each school.

They will share their ideas in this WIKI and after that, every school will choose the option which best fits their necessities to prepare the next activity: "healthy breakfast at school"

*.- What can be considered “healthy breakfast”?

*.- Why is it so important to start the day with a good breakfast?

*.- What are the products we should include or avoid in our daily breakfast?



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Survey prepared by the Tahitian High School with the help of our associated partner, Dr Bulard . All the students of our partnership will answer to these questions.

Click below to discover the survey



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The Basque Country

Results of the survey about "HEALTHY BREAKFAST" in the Basque Country




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A healthy breakfast is that which should contains food with proteins (%25),
carbohydrates (%25) and fruits and/or vegetables (%50), principally.
The portion sizes will depend on your age and activity.
The most healthy breakfast is the Mediterranean diet; in this diet you can find all the nutrients to do a healthy breakfast.
The breakfast is the most important meal of the day
because it gives you the necessary energy for the day’s works,
after rising from the night’s sleep.
People who skip breakfast haven’t got energy for the rest of the day.
If you don’t take breakfast you could have some problems
with concentration, metabolism, cardiac health and weight.
Sometimes, you can cause an illness, like diabetes.
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A healthy diet is one that helps maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals...
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A food pyramid or diet pyramid is a pyramid-shaped diagram representing the optimal number of servings to be eaten each day from each of the basic food groups. The first food pyramid was published in Sweden in 1974. The food pyramid introduced by the United States Department of Agriculture in the year 1992 was called the "Food Guide Pyramid". It was updated in 2005 and then replaced by MyPlate in 2011. Over 25 other countries and organisations have also published food pyramids.
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A BALANCED DIET
For a diet to be healthy it also needs to be balanced. For that you should:
  • Eat a wide variety of food.
  • Eat several times a day.
  • Eat fresh vegetables.
  • Avoid precooked and refined food.
  • Include unsaturated fats.
  • Reduce the intake of food rich in saturated fats and cholesterol.
  • Consume fibre-rich food every day.
Proteins:12% Carbohydrates:60% Fats:28%
A healthy breakfast involves eating all types of food and not leaving apart important nutrients. But for example eating only fruit and vegetables isn’t healthy because you are putting apart other important nutrients such as proteins, minerals … It is very important to have a good and healthy breakfast. It is the most important meal of the day because you have still a long day full of activities in front of you and of course you need a lot of energy for that.

A healthy diet could be: sausages, organic fruit juice, cereals and dairy products.

Healthy breakfast

Breakfast is the first meal taken after rising from a night's sleeping, most often eaten in the early morning before undertaking the day's work. We have breakfast because we need energy for all the day.
Among English speakers, breakfast can be used to refert to this meal or to refer a meal composed of traditional breakfast foods (eggs, oatmeal and sausages) served at any time of the day.





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A healthy breakfast? A good start!

A good breakfast is the best way to start the day.
It kick starts your bowels and gives you the energy to start your day properly. It also provides you with all the necessary nutrients.
After a night without any food your body needs new energy. Therefore breakfast is a very important meal. In a healthy breakfast you will find several nutrients like fibers, vitamins and minerals

Assignment:
  1. 1. Make up a healthy breakfast and use bread or breakfast cereals as a basis.
  2. 2. Show us you healthy diet: make a collage of your dish(es) and all the ingredients.

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A healthy breakfast? A good start
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we had made this announcement that students could have an healthy breakfast at our school or 1 euro all week.

The Netherlands


Vak
Klas 1+2 2014-2015

Vak
Klas 1+2 2014-2015

Enquête
Survey if you DON'T eat breakfast

Enquête
Survey if you DO eat breakfast

Datum
17-3-2015

Datum
17-3-2015

Deadline


Deadline


Aantal antwoorden
4
10%
Aantal antwoorden
40
1
Ar you a male or a female


Are you a male or a female?

Standaarddeviatie: 0.43

Standaarddeviatie: 0.49

Male
75%

male
60,90%

Female
25%

female
39,10%
2
How many hours a night do you sleep?
Gemiddelde: 2.75

How many hours a night do you sleep?
Gemiddelde: 4.22
Standaarddeviatie: 1.30

Standaarddeviatie: 1.06

less than 6 hours
25%

Less than 6 hours
4,30%

6 hours
25%

6 hours
0%

7 hours
0%

7 hours
13%

8 hours
50%

8 hours
43,50%

9 hours
0%

9 hours
30,40%

more tha 9 hours
0%

more than 9 hours
8,70%
3
At what time do you get up if school starts at 08:30?
Gemiddelde: 4.75

At what time do you get up if school starts at 08:30?
Gemiddelde: 3.23
Standaarddeviatie: 2.05

Standaarddeviatie: 1.62

06:00
0%

06:15
17,40%

06:15
0%

06:30
21,70%

06:30
50%

06:45
8,70%

06:45
0%

07:00
30,40%

07:00
25%

07:15
4,30%

07:15
0%

07:30
13%

07:30
0%

07:45
0%

07:45
25%

08:00
0%

08:00
0%

08:15
0%

08:15
0%

Niet beantwoord
4,30%
4
Why don’t you eat breakfast?
Gemiddelde: 1.50

Do you always eat breakfast?
Gemiddelde: 1.22
Standaarddeviatie: 0.50

Standaarddeviatie: 0.41

No appetite (honger) in the morning
50%

Yes
78,30%

I don't have time
50%

No
21,70%

It's too expensive
0%

Where do you take breakfast?
Gemiddelde: 1.09

Other reason
0%

Standaarddeviatie: 0.42
5
What do you feel like if you don’t eat breakfast?
Gemiddelde: 5.50

At home
91,30%
Standaarddeviatie: 1.50

At school
0%

Sweats
0%

Somewhere else
4,30%

Yawn (gapen)
0%

Niet beantwoord
4,30%

Cravings (vreetbuien)
0%

At what time do you eat breakfast if school starts at 08:30?
Gemiddelde: 2.09

Feel tired (moe zijn)
50%

Standaarddeviatie: 1.16

Headache (hoofdpijn)
0%

07:00
39,10%

Mood disorders: irritation, anxiety (bezorgd/angstig), attentionproblems
0%

07:15
30,40%

None of the above
50%

07:30
4,30%




07:45
21,70%




08:00
0%




08:15
0%




Niet beantwoord
4,30%




What do you eat for breakfast?
Gemiddelde: 12.61




Standaarddeviatie: 9.86




Fruit
4,30%




Diary products (milk, yoghurt)
17,40%




Fruit juices
0%




Beverages (other drinks)
4,30%




Cereal (muesli, cornflakes)
26,10%




Bread
78,30%




Nutella / peanut butter / ...
39,10%




Ham / cheese / ...
21,70%




Other foods
17,40%




What do you feel like after you’ve had breakfast?
Gemiddelde: 5.82




Standaarddeviatie: 2.25




Sweats
13%




Yawn (gapen)
4,30%




Cravings (vreetbuien)
0%




Feel tired (moe zijn)
4,30%




Headache (hoofdpijn)
0%




Mood disorders: irritation, anxiety (bezorgd/angstig), attentionproblems
0%




none of the above
73,90%




Niet beantwoord
4,30%




Do you think that your breakfast is well-balanced?
Gemiddelde: 1.09




Standaarddeviatie: 0.28




Yes
91,30%




No
8,70%




If you don’t eat a well-balanced breakfast, would you be prepared to change that?
Gemiddelde: 1.83




Standaarddeviatie: 1.09




Yes
56,50%




No, no appetite (honger) in the morning
13%




No, I don't want to change my habits (gewoontes)
26,10%




No, I don't have time
0%




No, it's too expensive
4,30%
Results of the Survey






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Turkey





The survey for a healthy breakfast to young people aged from 14 to 17 years was applied to 200 students.
The survey shows the %34 of the students sleep 8 hours. This percentage is the maximum proportion among all the others percentages. Other percentages changex between 6 and 12 hours.
%66 of the students get up at 7 o'clock which is an appropriate time in the standards in Turkey.Othera get up between 6 am and 7:30 am.
The survey shows that %79 of the students have regular breakfast.
%63 of the students have their breakfast at home,
%25 of the students have their breakfast at school,
%12 of the students have their breakfast outside.
%80 of the students eat their breakfast at 7:30 while others eat between 7 am and 8:30 am.
Mostly bread, dairy products, eggs and fruit juice are preferred for breakfast. Tea, coffee and pastry are preffered less than the others.
Half of the students have the sign of yawning ant the other half feel energetic in the mornings.
%25 of the students are in the mood of disorders.
%75 of the students thin that their breakfast is well-balanced.
Half of the students feel ready to change it.
The rest don't feel ready, because half of them have no appetite, the other half don't see why.
%25 state that they are not willin to change their habbits.
%25 feel it's too hard.
%25 say that they have no time.
The survey applied is below.

Zahide YAPUCU

Results of the survey about "HEALTHY BREAKFAST" in the Turkey

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THE IMPORTANCE OF HEALTHY NUTRITION

If the Nourishment elements are not taken in accordance with the necessity of our bodies ,an unbalanced and insufficient nutrition comes into existence.

The amount of the food that has to be consumed daily,has been determined in order to be healthy and productive for a long time.

When one of the food elements is not taken ,consemed much or less than it is required,growing up healthily is obstructed,health goes bad.

If the food is consumed excessively ,since some of the food elements are stored as fat ,it is harmful for our health.It is called unhealthy and unbalanced nutrition.

It is essential and very important to get a nutrition education and acquiring conscious of healthy nutrition in order to prevent unbalanced diet.

PEOPLE HAVING A HEALTHY DIET PEOPLE

*Have a healthy appearance

*They are unwilling to motion

*Have a flexible and active body

*Have a healthy skin

*Have a personality that has a desire for working

Have a shining skin and bright eyes

*Have a normal height and weight

*Have a normal mental development

*Have a healthy body

*Have a normal muscle improvement



HAVING AN INSUFFICIENT AND UNBALANCED DIET

*They are unwilling to motion

*Have a unhealthy appearance(overweight or skinny)

*Have an unhealthy,rough,dry skin.

*They are often tired and have no appetite
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You can watch the healthy breakfast activity in our school;











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Tahiti
  • Breakfast helps to curb cravings during the day.




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According to US researchers, breakfast, especially if it is high in protein, can help fight against cravings and overeating later in the day by increasing, the concentration of a susbtance associated with rewards, in the brain of young aldults.

People who take breakfast are much less attracted to sweet foods. Those who take a breakfast rich in protein are also less interested in tasty and therefore rich in fatty foods.

And if breakfast is omitted, these cravings continue to increase in intensity troughout the day.

Why ? Because of the dopamine in the brain, a substance that helps moderate impulsivity and rewards, including cravings. When we eat, it causes the production of dopamine, which creates a sense of rewards. Dopamine levels are reduced in people who are overweight or obese, which means they need more food to achieve this sense of reward.

Breakfast, provides the feeling of rewards and then reduces craving for fatty foods.


That's why we have to take a well balanced breakfast.


Rahuirua, Tuani from Tahiti.


  • Well balanced meals


All your meals ( breakfast, lunch, diner) must be composed, in theory of

_ 15% of proteins (2nd and 3th floor of the food pyramid)

_ 55% of carbohydrates (2nd and 5th floor of the food pyramid)

_ 35% of lipids ( 4th floor of the food pyramid)


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  • Well-balanced breakfast


To have a well balanced breakfast you must take proteins, carbohydrates, and lipids :
  • Proteins


To have a well balanced breakfast you must bring 20 gr of proteins. For exemple :
-2 eggs
or 3 slices of ham
or 150gr of fish or meat
or 300gr of cottage cheese

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  • Carbohydrates


You need to favor the complexe sugar. Avoid the simple sugar.
The carbohydrate are brought by the cereals: wheat, corn
Read the label carefully
Take into account a quantity of fibers. The more you eat fibers better, it is.!
They slow down the apsorption of sugar and reduce blod sugar level.

You can find 5 cereals of good quality with complexe sugar.
-Corn flakes
- Rice crispies
- Quaker oats
- All bran
- Wetabix
  • Lipids


Favor good fats: walnuts, almonds, nuts, pips of gourd, olive oil.

Hivanui, Régina, Tuani, Rahuirua from Tahiti helped by Dr Bulard.





  • How to read labels so as to choose our cereals correctly.

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First, we must make the difference between macro-nutrients and micro-nutrients.
There are 3 macro-nutrients:
-proteins
-carbohydrates
-lipids
and the fibers.
The micro-nutrients are:
-vitamins
-trace elements.


Try to do it with the label below:



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Then, especially, have look at macro-nutrients. They are the most important ones.

  1. Carbohydrates:

At first carbohydrates: they are sugars. But they are simple sugars and complex sugars. You must know how to distinguish them because simple or added sugars provide fat and then you are quickly hungry.

How to distinguish them on a label?

The complex sugars are sometimes called STARCH. But often on the labels there just figure as carbohydrates and added sugars are included. Added sugars are bad for heath.

To know the quantity of complex sugars, it is necessary to make the difference between carbohydrates and added sugars. For exemple on this label, it's corn flakes without added sugar.



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For 100 g, we have 81,3 g of carbohydrate and 3,8 g of sugars.

So in this case, we have 77,5 g of complex sugar.

Another example. Nestle cereals.

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-carbohydrates 28,9 g

-sugar -14,5 g

so 14,4 g of complex sugars.

They are good sugars. But there are 14,5 g of simple sugar= bad sugars.

Then it is necessary to estimate the quantity of simple sugars. 5gr of simple or added sugar is 1 sugar cube.

So make your choice according to added sugars.


2. Proteins: very important

It is necessary to determine the contribution in proteins. They are those that increase the feelings of satiety and bring confort all day long.





Read servings and the label.


-1 serving of cereal= 30 g

- You must know what proteins it brings, knowing that for breakfast you must eat 20 g of proteins. (be carefull if it's with or without milk)

Look on labels.

For the following cereals, how many proteins we found for a 100 g serving?



Brands
Proteins
Carbohydrates
Simple sugar
Carbohydrates
complex sugar
Nestlé



Corn Flakes



Rice Krispices



Froot Loops



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Cereals don't bring the necessary quantity of proteins. So we cannot just take cereals for breakfast.



By Regina, Hivanui, Tuani, Rahui and Teuratu. From TAHITI and so happy to work with you .

Thank you Dr Bulard.

Our survey for a well-balanced breakfast.

In within the framework of our project, we have carried an investigation at school among 135 students aged from 15 to 16 years : 22% boys and 78% girls.

Students answered the questions below.

Here are the results :

_They usually sleep from 6 to 10 hours. The average is 8 hours.


30% pupils do not have breakfast.

Why ?

-58% I don't have time.

-21% I am not hungry.

-14% I won't change my habits.

-5% I won't be able to eat.

-2,5% I do not see why.

-2,5% It's too expensive.

-2,5% It requires too much effort.

-5% I'd rather sleep longer than have breakfast.

-2,5% I prefer smoking.

Among these 30%, 31% do not want to change their habits.

Hypothesis :

No time, not hungry, difficulty to change habits : these are the main reasons given by students who do not eat in the morning.

Physical symptoms :

in 100% cases : raging hunger

in 88% cases : tiredness

in 76% cases : yawns

in 73% cases : trouble concentrate

in 27% cases : headaches

in 15% cases : sweats

Hypothesis :

We can deduce that all the symptoms described are directly the results of a lack of breakfast.



70% pupils have breakfast.
What are their physical symptoms :
-44% craving
-44% yawns
-16% sweats
-29% tired
-7% headache
-22% mood disorders

We can see that in this group, lots are still craving, yawning. They are tired, and they have troubles to concentrate on their activities.
The reasons may be a lack of sleeping, an early awaking, early wake up, but a not well-balanced breakfast too. We realise too that in 34% cases, the student is hungry 2 or 4 hours after having breakfast.

  • 60% of students who take a breakfast are willing to change.

24%: I know my breakfast is not well balanced and I don’t want to change

21%: I know it isn’t well balanced and I would like to change

16%: I think it is well balanced and I don’t want to change

39% I think it is well balanced but I’m willing to change

  • 40% don’t want to change, why ?

The brakes are:

-Not hungry in the morning: 15%

-I will not change my habits: 18%

-That requires too much effort: 10%

-I don’t understand why: 11%

-I don’t have the time: 17%

-I’m not able: 9%

-Too expensive: 12%

We can see in the groups who has breakfast, student are less hungry, less tired. They can concentred on their activities more easily and they have less headaches.
Symptom of sweats is the same in both groups and that must be the result of heat. We live in Tahiti, a tropical area.
Students who do not have breakfast are much more tired.
We can say that if the students were willing to take a breakfast, they would reduce the symptoms = hunger, concentration of attention, headaches and tiredness.

Why ?
Students who have breakfast
Students who don’t have breakfast
I don’t want to change my habits.
18%
14%
It’s too expensive.
12%
2.5%
Lack of time.
17%
58%
Lack of informations: I don’t see why.
10%
0 Information

In both groups, students are not willing to change because they don't trust their ability to change.
The groups who takes breakfast says that to change requires too many efforts.

4 brakes (reasons) are found in both groups:
-I'm not able to
-This requires to many efforts
-Avoid eating a usual food or change habits
-Frustation

If we wants pupils to change the habits it's important to work on 2 main lines:


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"I can see the importance to change": important role of education and teachers in giving information.
"I trust my ability to change": Student's personal thinking on the reasons why he doesn't want do change.

By Lucie, Rahuirua, Tuani and Teuratu helped by Dr Bulard.

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Our "healthy breakfast corner " at school where pupils can get informations in order to have an healthy breakfast


OUR BREAKFAST DAY AT SCHOOL
Prepared with our associated partner, Dr Bulard , we had our breakfast day at school : a well-balanced breakfast with local food.

Objective: no cravings during the day, preservation of the vigilance in class, prevention of the obesity, contribution of macronutriments and micronutriments.



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Sweden's healthy breakfast



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This is photo´s from a cooking lesson with students 12 years old. They learn about what a healthy breakfast shall contain, and why it is necessary, and how it affect us if we dont eat breakfast/eat unhealthy breakfast. The students make their own breakfast from the food pyramide. In Sweden students have cooking lessons from the age of 12 years old til the age of 16 years old and once a week. This lessons will help us to be aware about healthy food, what to eat and what to avoid eating. Cooking lessons are very populair and we like it a lot. At 12 years old it starts with a basic level.


This is another task that we've worked with in our classes (ages 13-14).


You need: Your breakfast you use to eat.
Task: Read on the package or watch at EAN-codes to check from where your breakfast is produced. Use the other paper. The first two or three numbers tells about the origin of your product.
Questions: What in your breakfast has travelled the longest? From which country? How far has it travelled? Look at all products from your breakfast. How far has all products travelled before it came to your breakfast table?
Think about what you are eating. Which product can / is possible to produce in Sweden?
Advantages/disadvantages with buying products from other countries.
Advantages/disadvantages with transportations
What kind of products can you eat for a more sustainable environment?

Use the document below to search for EAN- codes.