1 It’s the “MOST IMPORTANT” meal of the day!!

2 As we sleep our bodies work hard to grow and repair. A healthy breakfast helps replace energy used while we sleep. Energy Full Empty With a healthy breakfast Without a healthy breakfast

3 Good daily nutrient intake Healthy breakfast = More energy Teenagers who eat a healthy breakfast generally keep a healthy weight Cont.

4 Provides energy Tasty Increased concentration Less over-eating at other meals Better results in school & play Takes time Have to rush Yuk Getting up earlier Too full

5 Feeling tired Over-eating at other meals Feeling lazy Less concentration Poorer performance at school, work & play

6 Eat starchy foods for brain energy e.g. bread, cereal, banana. Have dairy products for strong bones. FruitCerealMilk

7 Fruit for vitamins and flavour. Protein for growth and development. Starchy foods for brain energy. FruitEggsToast

8 From the shop - think healthy Sandwich – Filled roll – Fruit – Dairy product Home - quickly make something Banana sandwich – Toast with toppings - Fruit

9 CEREAL TOAST TOPPINGS DRINKSFRUIT PorridgeBaked beansWaterBanana MuesliSpaghettiMilkApple WeetbixEggsYoghurtOrange Corn flakesJamFruit juicePears Rice bubblesAvocadoSmoothieKiwifruit Sultana branPeanut butterVege juicePlums BananaPeaches Cheese Marmite Design 2 BREAKFASTS that you could prepare and eat

10 It’s the 2 nd most IMPORTANT meal of the day

11 ENERGY 4 Brain & Muscles

12 A healthy lunch should include some: Fruit and Vegetables Protein Starch / Carbohydrate

13 STARCHPROTEINVEGESDRINKS Multigrain breadEggLettuceWater Bread rollsTuna or fishCucumberMilk Pita bread HamCarrotJuice WrapsLuncheonSprouts BagelsChickenTomatoSPREADS NoodlesPorkColeslawMargarine Toasted sandwichLambSilver beetLow fat Mayo Taro or potatoBeefMixed vegesDressing PastaAvocado RiceDAIRYFRUITPickle Green bananaYoghurtApple or orangeTomato relish Kumara or cornCheesePear or bananaHummus Design 2 LUNCHES that you could prepare and eat

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15 A small amount of food eaten between each meal. This keeps us going until the next main meal. “FRUIT IS BEST!”

16 FruitRice cakes/crackers & spread Pot of yoghurtMultigrain crackers & cheese Popcorn (low fat)Carrot or celery sticks Cereal + milk2x Fruit digestive biscuits Nuts (small handful)Smoothie Dried Fruit 2x weetbix with honey or marmite Fresh Fruit SaladCreamed rice – sml tin Sandwich (one)Uncoated muesli bar Fruit muffin (small)1 piece of fruit bread Design 2 SNACK ATTACKS that you could prepare and eat

17 1. Don’t keep them in the house! 2. Share them with your mates! 3. Once a week max! ‘Treat Foods’ = Occasional food

18 Everyday Sometimes & Occasional Foods OCCASIONAL- HIGH in fat, sugar, salt & Kjs - Eat Occasionally! - e.g Unhealthy takeaways SOMETIMES - MODERATE in fat,sugar, salt & kjs -Only eat once or twice per week - e.g.Potato topped pie, pizza bread, nachos, juice, flav milk EVERYDAY - LOW in fat, sugar, salt & kjs - CAN eat DAILY! - e.g.Sandwiches,rolls, fruit, low fat milk & water

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20 Breakfast 4 Brains = Power meal of the day Lunch2Munch – Keep it healthy SnackAttack – Small & healthy