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

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PorridgePorridge

MilkMilk

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Boiled EggBoiled Egg

Wholemeal ToastWholemeal Toast

TeaTea

Orange JuiceOrange Juice

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BranflakesBranflakes

Chopped Chopped bananabanana

Whole 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 CerealsCerealsMain Main

CourseCourseBreadBread SpreadSpread

Orange Orange

segments.segments.

Orange Orange

juicejuice

GrapefruitGrapefruit

MelonMelon

Apple juiceApple juice

Stewed Stewed

PrunesPrunes

PorridgePorridge

MuesliMuesli

All-branAll-bran

Bran flakesBran flakes

WeetabixWeetabix

ShreddedShredded

wheat.wheat.

Fruit and Fruit and

fibrefibre

Scrambled Scrambled

egg.egg.

Boiled eggBoiled egg

Poached Poached

eggegg

Grilled Grilled

baconbacon

French 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.

MarmaladMarmalad

ee

Honey.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 Tomato

wholemeal rollwholemeal roll

Vegetable SoupVegetable Soup

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Fruit YoghurtFruit Yoghurt

AppleApple

Chicken and Coleslaw Chicken and Coleslaw WrapWrap

MilkMilk

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GrapesGrapes

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 (see (see textbook)textbook)

Rules for sandwich makingRules for sandwich making Decide on bread type, choose from wholemeal Decide on bread type, choose from wholemeal

and white sliced pan or soda bread, rolls, tortilla and white sliced pan or soda bread, rolls, tortilla wraps, baps, pittas or crispbreadswraps, baps, pittas or crispbreads

Spread, this provides a waterproof layer and Spread, this provides a waterproof layer and prevents moist foods making the bread soggy. It prevents moist foods making the bread soggy. It also adds flavour.also adds flavour.

Select filling, combine 2 or more. Vary the colour, Select filling, combine 2 or more. Vary the colour, texture and flavour. Combine crisp lettuce with texture and flavour. Combine crisp lettuce with soft foods.soft foods.

Season wellSeason well CutCut Wrap Wrap Store in fridge if made night beforeStore in fridge if made night before

Possible FillingsPossible Fillings

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

Suitable FoodsSuitable FoodsSavourySavoury SweetSweet

HotHot ColdCold

GateauxGateaux

MousseMousse

Fruit tartsFruit tarts

CrumblesCrumbles

CheesecakesCheesecakes

Fresh fruit saladFresh fruit salad

FlansFlans

Sausage rollsSausage rolls

Vol au ventsVol au vents

Pizza slicesPizza slices

CurryCurry

CasserolesCasseroles

Chicken jointsChicken joints

QuicheQuiche

LasagneLasagne

Savoury riceSavoury rice

Salads:Salads:

ColeslawColeslaw

PastaPasta

RiceRice

Cold meatsCold meats

CheesesCheeses

NutsNuts

CrispsCrisps

BreadsBreads

SandwichesSandwiches

Buffet TableBuffet Table