This document provides information on planning healthy breakfasts and packed lunches. It discusses the importance of breakfast for concentration and preventing accidents. Sample breakfast menus include items like grapefruit, porridge, boiled eggs and wholemeal toast. Tips are provided for including fruits, grains and proteins in balanced breakfasts. Guidelines are also given for packing lunches with foods from all food groups that travel well. Suggested lunch items include sandwiches filled with meats, cheeses and vegetables, as well as fruits, yogurts and salads. The document concludes with information on setting up a buffet, including recommendations for foods that can be easily served and eaten while standing.

1. Breakfast & Packed MealsBreakfast & Packed Meals
© PDST Home Economics

2. 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

3. Breakfast MenuBreakfast Menu
Grapefruit SegmentsGrapefruit Segments
**********
PorridgePorridge
MilkMilk
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Boiled EggBoiled Egg
Wholemeal ToastWholemeal Toast
TeaTea
Orange JuiceOrange Juice
**********
BranflakesBranflakes
Chopped bananaChopped banana
Whole milkWhole milk

4. 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) andHigh 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. wholemealWholemeal bread can be included e.g. wholemeal
toast, brown breakfast scone.toast, brown breakfast scone.
 Spreads like butter, “flora”, “low low”, honey orSpreads 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

5. Possible breakfast foodsPossible breakfast foods
FruitFruit CerealsCereals Main CourseMain Course BreadBread SpreadSpread
OrangeOrange
segments.segments.
Orange juiceOrange juice
GrapefruitGrapefruit
MelonMelon
Apple juiceApple juice
StewedStewed
PrunesPrunes
PorridgePorridge
MuesliMuesli
All-branAll-bran
Bran flakesBran flakes
WeetabixWeetabix
ShreddedShredded
wheat.wheat.
Fruit andFruit and
fibrefibre
ScrambledScrambled
egg.egg.
Boiled eggBoiled egg
Poached eggPoached egg
Grilled baconGrilled bacon
FrenchFrench
toast.toast.
Kippers.Kippers.
WholemealWholemeal
soda bread.soda bread.
WholemealWholemeal
bread.bread.
WholemealWholemeal
toast.toast.
Brown scones.Brown scones.
Croissant.Croissant.
Butter.Butter.
Low-fatLow-fat
spread.spread.
SunflowerSunflower
spread.spread.
MarmaladeMarmalade
Honey.Honey.

7. Breakfast TrayBreakfast Tray

8. Packed MealsPacked Meals

9. 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

10. 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 drinks,Avoid sweet sugary foods e.g. bars, biscuits, fizzy drinks,
sweetssweets
 Choose foods that keep well and are easy to packChoose foods that keep well and are easy to pack

11. Rules for packagingRules for packaging
 Pack foods that can get squashed n plastic/metalPack 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

12. 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

13. 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 WrapChicken and Coleslaw Wrap
MilkMilk
XXXXXXXXXXXX
GrapesGrapes

14. 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

16. Rules for sandwich makingRules for sandwich making
 Decide on bread type – wholemeal healthierDecide on bread type – wholemeal healthier
 Spread (butter, low fat, mayonnaise) providesSpread (butter, low fat, mayonnaise) provides
waterproof layerwaterproof layer
 Select filling, combine 2 or more.Select filling, combine 2 or more.
 Season wellSeason well
 CutCut
 WrapWrap
 Store in fridge if made night beforeStore in fridge if made night before

17. Possible FillingsPossible Fillings
VegetablesVegetables Protein foodProtein food FruitFruit DressingDressing
Tomato.Tomato.
Lettuce.Lettuce.
Onion.Onion.
GratedGrated
carrot.carrot.
Cucumber.Cucumber.
Pickles.Pickles.
Beansprouts.Beansprouts.
Parsley.Parsley.
Sweetcorn.Sweetcorn.
Ham.Ham.
Chicken.Chicken.
Cheese.Cheese.
Tuna.Tuna.
Egg.Egg.
Salmon.Salmon.
Salami.Salami.
Bacon.Bacon.
Sausage .Sausage .
PeanutPeanut
Apple.Apple.
Banana.Banana.
Mayonnaise.Mayonnaise.
Chutney.Chutney.
Mustard.Mustard.
Ketchup.Ketchup.
Butter.Butter.
Jam.Jam.
Low fat spread.Low fat spread.
Sunflower spread.Sunflower spread.
Jam.Jam.

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19. 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

20. 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 canArrange 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 peopleIf possible have a few tables and chairs for people
who prefer to sitwho prefer to sit

21. Suitable FoodsSuitable Foods
SavourySavoury 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

22. Buffet TableBuffet Table