Transcript mealoccassions.

Meal occasions!
© British Nutrition Foundation 2014
Who had breakfast this morning?
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Who has breakfast every day?
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What is breakfast?
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.
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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.
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Can you name some of these breakfast foods?
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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.
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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.
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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.
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Who is going to have breakfast tomorrow?
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Who is having a packed lunch today?
Who is having a school meal today?
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Can you name some of these lunch foods?
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Name the 5 steps to choosing a healthy lunch
Include a
starchy food
Include plenty of
fruit and
vegetables
Include milk, cheese
or yogurt
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Include meat, fish,
eggs, beans or other
non-dairy sources of
protein
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!
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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
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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!
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Can you name some of these evening meals?
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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.
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What’s your favourite snack?
Is it a healthy snack?
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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.
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Can you name some of these snacks?
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For further information on Healthy Eating Week, visit
www.healthyeatingweek.org.uk
© British Nutrition Foundation 2014