© British Nutrition Foundation 2014 Meal occasions!

© British Nutrition Foundation 2014

Meal occasions!


Who had breakfast this morning?


Who has breakfast every day?


Breakfast:•is our first meal of the day;

•is the first meal we have after getting out of bed;

•means ‘breaking the overnight fast’;

•is eaten before we start lessons at school;

•should be eaten every day.

What is breakfast?


Why is breakfast important?

Breakfast:• helps our bodies to wake up in the morning;

• provides us with energy;

• stops us feeling hungry before lunch, to prevent us from unhealthy snacking;

• helps us to concentrate at school;

• stops us feeling tired and moody;

• can help us maintain a healthy weight.


Can you name some of these breakfast foods?


True or false?

“It is important to have a drink with breakfast.”

Having a drink with breakfast is important as we are recommended to have on average 6 to 8 glasses of fluid each day.

Try having a glass of 100% fruit juice or a fruit smoothie as these count towards your 5 a day.

True

True


Ways to make a healthy breakfast

It is important to try and include foods from as many of The eatwell plate food groups as possible.

It is also important to include a drink with your breakfast, e.g. a glass of 100% fruit juice, which will also count towards one of your 5 A DAY.

Include wholegrain varieties such as wholegrain cereals and wholegrain/granary bread.

Try and include at least one portion of your 5 A DAY such as chopped fruit/dried fruit.


Ways to make a healthy breakfast

Try to use healthier cooking methods, such as boiling or poaching your eggs instead of frying.

Compare food labels to choose cereals of lower salt/sugar content.

Don’t skip breakfast – have breakfast every day.

Always have something for breakfast, such as a piece of fruit or a smoothie, even if you haven’t got the time for a proper breakfast.


Who is going to have breakfast tomorrow?


Who is having a packed lunch today?Who is having a school meal today?


Can you name some of these lunch foods?


Name the 5 steps to choosing a healthy lunch

Include a starchy food

Include plenty of fruit and

vegetables

Include meat, fish, eggs, beans or other non-dairy sources of

protein

Include milk, cheese or yogurt

Include a drink!


Top tips for a healthy lunch• Make sure you have a healthy

lunch every day.• Choose a variety of foods from

each of the groups – select different types and combinations each day.

• Try new foods.• Eat a rainbow of fruit and

vegetables.• Pick lower fat/sugar/salt options

where possible.• Eat with your friends and be

sociable!


Composite lunchtime dishes

A composite dish contains foods from more than one food group. Many of the foods we eat at lunchtime are composite dishes.

What food groups are in the following composite dishes?

Fish Pie Lasagne


Delicious dinners

• For many people the evening meal tends to be the main meal of the day. Is your evening meal your main meal?

• Sharing an evening meal with family or friends is a great way to relax and catch up on the day’s events.

• Dinner is also a great opportunity to practice your cooking skills! Try experimenting with new flavours and cooking methods to impress!


Can you name some of these evening meals?


Making dinner time healthy

• Choose wholegrain versions of starchy carbohydrates where possible (e.g. wholemeal pasta, brown rice, wholegrain bread). These are higher in fibre and will keep you fuller for longer.

• Make sure your dinner contains plenty of vegetables.

• Don’t add salt to your cooking – instead experiment with herbs and spices to add flavour!

• Try grilling/baking/steaming foods rather than frying.


What’s your favourite snack? Is it a healthy snack?


Smart snacking

• It is fine to snack - so long as you have a healthy balance of foods and keep active.

• Try to choose snacks which provide energy (preferably in the form of starchy carbohydrate), vitamins and minerals and not too much fat, sugar or salt.

• If you aim for three regular meals a day you shouldn’t need lots of snacks.

• If you can make one of your snacks a fruit or vegetable it will count towards your 5 A DAY.


Can you name some of these snacks?


For further information on Healthy Eating Week, visit www.healthyeatingweek.org.uk

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© British Nutrition Foundation 2014 Meal occasions!