Breakfast and packed meals

Breakfast & Packed MealsBreakfast & Packed Meals

© PDST Home Economics

Why is breakfast important?Why is breakfast important? Raises blood sugar levelsRaises blood sugar levels Prevents headaches and faintingPrevents headaches and fainting Helps concentrationHelps concentration Helps us do better workHelps us do better work Prevents accidentsPrevents accidents

Breakfast MenuBreakfast Menu

Grapefruit SegmentsGrapefruit Segments**********

PorridgePorridgeMilkMilk

************Boiled EggBoiled Egg

Wholemeal ToastWholemeal ToastTeaTea

Orange JuiceOrange Juice**********

BranflakesBranflakesChopped Chopped

bananabananaWhole milkWhole milk

Points on planning BreakfastPoints on planning Breakfast Include fruit or fruit juice (Vit C)Include fruit or fruit juice (Vit C)

High fibre cereal (fibre, Vit B, iron) and High fibre cereal (fibre, Vit B, iron) and milk (calcium, Vits A&D)milk (calcium, Vits A&D)

Main course should have a protein food e.g. egg, Main course should have a protein food e.g. egg, bacon, sausage, kippers, beans.bacon, sausage, kippers, beans.

Wholemeal bread can be included e.g. wholemeal Wholemeal bread can be included e.g. wholemeal toast, brown breakfast scone.toast, brown breakfast scone.

Spreads like butter, “flora”, “low low”, honey or Spreads like butter, “flora”, “low low”, honey or marmalade can be included.marmalade can be included.

Drinks like fruit juice, milk, tea, coffeeDrinks like fruit juice, milk, tea, coffee

Possible breakfast foodsPossible breakfast foods

FruitFruit CerealsCereals Main Main CourseCourse BreadBread SpreadSpread

Orange Orange segments.segments.Orange Orange juicejuiceGrapefruitGrapefruitMelonMelonApple juiceApple juiceStewed Stewed PrunesPrunes

PorridgePorridgeMuesliMuesliAll-branAll-branBran flakesBran flakesWeetabixWeetabixShreddedShredded wheat.wheat.Fruit and Fruit and fibrefibre

Scrambled Scrambled egg.egg.Boiled eggBoiled eggPoached Poached eggeggGrilled Grilled baconbaconFrench French toast.toast.Kippers.Kippers.

Wholemeal Wholemeal soda bread.soda bread.Wholemeal Wholemeal bread.bread.Wholemeal Wholemeal toast.toast.Brown Brown scones.scones.Croissant.Croissant.

Butter.Butter.Low-fat Low-fat spread.spread.Sunflower Sunflower spread.spread.MarmaladMarmaladeeHoney.Honey.

Breakfast Tray Breakfast Tray

Packed MealsPacked Meals

Your packed lunch is importantYour packed lunch is important Good healthGood health

EnergyEnergy

Concentration on workConcentration on work

To prevent snackingTo prevent snacking

Should include one food from each 4 food groupsShould include one food from each 4 food groups

Planning Packed MealsPlanning Packed Meals Well balanced - all food groupsWell balanced - all food groups

VarietyVariety

Choice depends on age, likes & dislikesChoice depends on age, likes & dislikes

Avoid sweet sugary foods e.g. bars, biscuits, fizzy Avoid sweet sugary foods e.g. bars, biscuits, fizzy drinks, sweetsdrinks, sweets

Choose foods that keep well and are easy to packChoose foods that keep well and are easy to pack

Rules for packagingRules for packaging Pack foods that can get squashed n plastic/metal Pack foods that can get squashed n plastic/metal

lunch boxlunch box

Wrap foods separately so flavours don’t mixWrap foods separately so flavours don’t mix

Leak resistant drink containerLeak resistant drink container

Heaviest item at bottomHeaviest item at bottom

Pack necessary cutlery & napkinsPack necessary cutlery & napkins

Suitable FoodsSuitable Foods Fruit: apple, orange, banana, grapes, raisins, sultanasFruit: apple, orange, banana, grapes, raisins, sultanas

Nuts & seedsNuts & seeds

Yoghurt, cheese, fromage fraisYoghurt, cheese, fromage frais

Salads: coleslaw, rice, pasta, fruitSalads: coleslaw, rice, pasta, fruit

Chicken joints, cold meatsChicken joints, cold meats

Wraps, crackers, pitta bread, rolls, rice cakesWraps, crackers, pitta bread, rolls, rice cakes

Water, fruit juices, milk, soupWater, fruit juices, milk, soup

Lunch MenusLunch Menus

Cheese and TomatoCheese and Tomatowholemeal rollwholemeal rollVegetable SoupVegetable Soup

XXXXXXXXXXFruit YoghurtFruit Yoghurt

AppleApple

Chicken and Coleslaw Chicken and Coleslaw WrapWrapMilkMilk

XXXXXXXXXXXXGrapesGrapes

SandwichesSandwiches Double deckerDouble decker

Club sandwichClub sandwich

Toasted sandwichToasted sandwich

Rolls, baguette, paniniRolls, baguette, panini

Open sandwichOpen sandwich

Filled pitta bread, wrap, bapFilled pitta bread, wrap, bap

Rules for sandwich makingRules for sandwich making Decide on bread type – wholemeal healthierDecide on bread type – wholemeal healthier Spread (butter, low fat, mayonnaise) provides Spread (butter, low fat, mayonnaise) provides

waterproof layerwaterproof layer Select filling, combine 2 or more.Select filling, combine 2 or more. Season wellSeason well CutCut Wrap Wrap Store in fridge if made night beforeStore in fridge if made night before

Possible FillingsPossible FillingsVegetablesVegetables Protein Protein

foodfood FruitFruit DressingDressing

Tomato.Tomato.Lettuce.Lettuce.Onion.Onion.Grated Grated carrot.carrot.Cucumber.Cucumber.Pickles.Pickles.BeansproutsBeansprouts..Parsley.Parsley.Sweetcorn. Sweetcorn.

Ham.Ham.Chicken.Chicken.Cheese.Cheese.Tuna.Tuna.Egg.Egg.Salmon.Salmon.Salami.Salami.Bacon.Bacon.Sausage .Sausage .Peanut Peanut butter.butter.

Apple.Apple.Banana.Banana.

Mayonnaise.Mayonnaise.Chutney.Chutney.Mustard.Mustard.Ketchup.Ketchup.Butter.Butter.Jam.Jam.Low fat spread.Low fat spread.Sunflower Sunflower spread.spread.Jam.Jam.

BBuuffffeett

BuffetBuffet Stand up mealStand up meal

Guests serve themselves from central tableGuests serve themselves from central table

Easy way to feed large numbersEasy way to feed large numbers

Food needs to be chosen carefullyFood needs to be chosen carefully

Table layout importantTable layout important

Guidelines for buffetGuidelines for buffet Food that can be eaten while standing...pre- cutFood that can be eaten while standing...pre- cut

Selection of cold and hot, savoury and sweetSelection of cold and hot, savoury and sweet

Arrange plates napkins and cutlery so that guests can Arrange plates napkins and cutlery so that guests can help themselveshelp themselves

Attractive tableAttractive table

Drinks served at separate areaDrinks served at separate area

If possible have a few tables and chairs for people who If possible have a few tables and chairs for people who prefer to sitprefer to sit

Suitable FoodsSuitable FoodsSavourySavoury SweetSweet

HotHot ColdColdGateauxGateauxMousseMousse

Fruit tartsFruit tartsCrumblesCrumbles

CheesecakesCheesecakesFresh fruit saladFresh fruit salad

FlansFlans

Sausage rollsSausage rollsVol au ventsVol au ventsPizza slicesPizza slicesCurryCurryCasserolesCasserolesChicken jointsChicken jointsQuicheQuicheLasagneLasagneSavoury riceSavoury rice

Salads:Salads:ColeslawColeslawPastaPastaRiceRiceCold meatsCold meatsCheesesCheesesNutsNutsCrispsCrispsBreadsBreadsSandwichesSandwiches

Buffet TableBuffet Table