Breakfast & Packed Meals © PDST Home Economics

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

Breakfast Menu Grapefruit Segments *****PorridgeMilk****** Boiled Egg Wholemeal Toast Tea Orange Juice *****Branflakes Chopped banana Whole milk

Points 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) Main course should have a protein food e.g. egg, bacon, sausage, kippers, beans. Main course should have a protein food e.g. egg, bacon, sausage, kippers, beans. Wholemeal bread can be included e.g. wholemeal toast, brown breakfast scone. Wholemeal bread can be included e.g. wholemeal toast, brown breakfast scone. Spreads like butter, “flora”, “low low”, honey or marmalade can be included. Spreads like butter, “flora”, “low low”, honey or marmalade can be included. Drinks like fruit juice, milk, tea, coffee Drinks like fruit juice, milk, tea, coffee

Possible breakfast foods FruitCereals Main Course BreadSpread Orangesegments. Orange juice GrapefruitMelon Apple juice StewedPrunesPorridgeMuesliAll-bran Bran flakes WeetabixShredded wheat. wheat. Fruit and fibreScrambledegg. Boiled egg Poached egg Grilled bacon French toast. Kippers.Wholemeal soda bread. Wholemealbread.Wholemealtoast. Brown scones. Croissant.Butter.Low-fatspread.Sunflowerspread.MarmaladeHoney.

Breakfast Tray

Packed Meals

Your packed lunch is important Good health Good health Energy Energy Concentration on work Concentration on work To prevent snacking To prevent snacking Should include one food from each 4 food groups Should include one food from each 4 food groups

Planning Packed Meals Well balanced - all food groups Well balanced - all food groups Variety Variety Choice depends on age, likes & dislikes Choice depends on age, likes & dislikes Avoid sweet sugary foods e.g. bars, biscuits, fizzy drinks, sweets Avoid sweet sugary foods e.g. bars, biscuits, fizzy drinks, sweets Choose foods that keep well and are easy to pack Choose foods that keep well and are easy to pack

Rules for packaging Pack foods that can get squashed n plastic/metal lunch box Pack foods that can get squashed n plastic/metal lunch box Wrap foods separately so flavours don’t mix Wrap foods separately so flavours don’t mix Leak resistant drink container Leak resistant drink container Heaviest item at bottom Heaviest item at bottom Pack necessary cutlery & napkins Pack necessary cutlery & napkins

Suitable Foods Fruit: apple, orange, banana, grapes, raisins, sultanas Fruit: apple, orange, banana, grapes, raisins, sultanas Nuts & seeds Nuts & seeds Yoghurt, cheese, fromage frais Yoghurt, cheese, fromage frais Salads: coleslaw, rice, pasta, fruit Salads: coleslaw, rice, pasta, fruit Chicken joints, cold meats Chicken joints, cold meats Wraps, crackers, pitta bread, rolls, rice cakes Wraps, crackers, pitta bread, rolls, rice cakes Water, fruit juices, milk, soup Water, fruit juices, milk, soup

Lunch Menus Cheese and Tomato wholemeal roll Vegetable Soup XXXXX Fruit Yoghurt Apple Chicken and Coleslaw Wrap MilkXXXXXXGrapes

Sandwiches Double decker Double decker Club sandwich Club sandwich Toasted sandwich Toasted sandwich Rolls, baguette, panini Rolls, baguette, panini Open sandwich Open sandwich Filled pitta bread, wrap, bap Filled pitta bread, wrap, bap

Rules for sandwich making Decide on bread type – wholemeal healthier Decide on bread type – wholemeal healthier Spread (butter, low fat, mayonnaise) provides waterproof layer Spread (butter, low fat, mayonnaise) provides waterproof layer Select filling, combine 2 or more. Select filling, combine 2 or more. Season well Season well Cut Cut Wrap Wrap Store in fridge if made night before Store in fridge if made night before

Possible Fillings Vegetables Protein food FruitDressing Tomato.Lettuce.Onion. Grated carrot. Cucumber.Pickles.Beansprouts.Parsley.Sweetcorn.Ham.Chicken.Cheese.Tuna.Egg.Salmon.Salami.Bacon. Sausage. Peanut butter. Apple.Banana.Mayonnaise.Chutney.Mustard.Ketchup.Butter.Jam. Low fat spread. Sunflower spread. Jam.

BuffetBuffetBuffetBuffet

Buffet Stand up meal Stand up meal Guests serve themselves from central table Guests serve themselves from central table Easy way to feed large numbers Easy way to feed large numbers Food needs to be chosen carefully Food needs to be chosen carefully Table layout important Table layout important

Guidelines for buffet Food that can be eaten while standing...pre- cut Food that can be eaten while standing...pre- cut Selection of cold and hot, savoury and sweet Selection of cold and hot, savoury and sweet Arrange plates napkins and cutlery so that guests can help themselves Arrange plates napkins and cutlery so that guests can help themselves Attractive table Attractive table Drinks served at separate area Drinks served at separate area If possible have a few tables and chairs for people who prefer to sit If possible have a few tables and chairs for people who prefer to sit

Suitable Foods SavourySweet HotCold GateauxMousse Fruit tarts CrumblesCheesecakes Fresh fruit salad Flans Sausage rolls Vol au vents Pizza slices CurryCasseroles Chicken joints QuicheLasagne Savoury rice Salads:ColeslawPastaRice Cold meats CheesesNutsCrispsBreadsSandwiches

Buffet Table