breakfasts and lunches

• Breakfast


  A meal eaten in the morning, and it is the first meal of the day
• Healthy breakfast


  • Gives you energy and raises blood-sugar levels
  • Rehydrates the body after being without fluids overnight
  • Stimulates the metabolism
  • Helps prevent eating high-calorie mid-morning snacks
  • Aids concentration
  • Prevents tiredness
• Planning a healthy breakfast

  1. Set up for breakfast the night before

  2. Get up early and do not rush

  3. Include foods from the four main food groups in the food pyramid

  4. Include fluids such as orange juice

  5. Choose high-fibre breakfast cereals and avoid those high in sugar

  6. Grill foods instead of frying them to reduce the fat content

  7. Do not add sugar to tea or coffee
• Packed lunches


  Meals that are packed in bags or containers to be eaten later
• Healthy packed lunches


  • Nutritionally balanced and contain each of the four main food groups on the food pyramid
  • Avoid empty calorie foods, e.g. chocolate
  • Include healthier treats, e.g. homemade energy balls
  • Consider special dietary requirements
  • Use suitable packing materials like reusable containers
  • Do not pack foods that spoil easily
• Packed lunch foods


  • Hummus with carrot sticks
  • Whole fruits, e.g. apples
  • Fruit salad pot
  • Dried fruit, e.g. apricots
  • Yoghurt with berries and homemade granola
  • A handful of mixed nuts
  • Celery sticks with peanut butter
  • Wholemeal toast with peanut butter, banana slices and drizzle of honey
  • Multigrain crackers with mashed avocado, tomato and black pepper
  • Pitta quarters with hummus, tomato and onion
  • Crackers with avocado and smoked salmon
• Sandwiches


  Consist of three parts - bread, spread and filling - each of which can be varied. Spreads are put on bread to form a waterproof barrier, preventing the sandwich ingredients from soaking into the bread and making it soggy.
• Sandwich ingredients


  • Bread
  • Spreads
  • Fillings
• Snacks


  Small amounts of food eaten between meals
• Healthy snacks


  • Hummus with carrot sticks
  • Whole fruits, e.g. apples
  • Fruit salad pot
  • Dried fruit, e.g. apricots
  • Yoghurt with berries and homemade granola
  • A handful of mixed nuts
  • Celery sticks with peanut butter
  • Wholemeal toast with peanut butter, banana slices and drizzle of honey
  • Multigrain crackers with mashed avocado, tomato and black pepper
  • Pitta quarters with hummus, tomato and onion
  • Crackers with avocado and smoked salmon