Nutrition and Oral Health - Strategy into Practice ... - NHS Lanarkshire

• Make toast with wholemeal, granary or brown bread as these are higher in fibre. Usea small amount of polyunsaturated spread or try topping with jam, marmalade,banana, or soft-cheese. For a change, try toasting a bread roll, English muffin, bagelor fruit bread.• Always have some fruit at breakfast time; fresh, frozen, canned (in juice not syrup) ordried all count towards the five portions of fruit and vegetables recommended eachday. Wash down breakfast with some fruit juice; this will count as one of the fruit andvegetable portions and contains vitamin C which will help the body to absorb iron.• Porridge oats contain vitamins, minerals and fibre. Make porridge with semi-skimmedor skimmed milk, or water. Try not to add sugar or salt, but top with fruit instead.• Eggs are versatile at breakfast time and can be boiled, poached or scrambled. Tryadding some mushrooms or grilled tomatoes.• Try low fat natural yoghurt with added fresh, canned or dried fruit.Drinks and snacksSnacks and drinks should be low in fat, sugar and salt and contain fruit and/orvegetables where possible. Some examples of healthier snacks and drinks which may beprovided are given below. However, remember plain milk and water are the only safedrinks for teeth.Drinks• Plain water (still or sparkling not flavoured).• Semi-skimmed, skimmed or other lower fat milks.• Pure, unsweetened/unsalted fruit/vegetable juices.• Water and pure fruit juice combinations (one part water to one part juice).• Sugar-free fruit squash (diluted one part juice to at least eight parts water).• Flavoured milk and drinking yoghurts which are lower in fat and sugar (e.g. containno more than 1.8 g total fat/100 ml, no more than 10 g total sugars/100 ml and nomore than 20 g total sugars/portion size).Snacks• A variety of fresh fruit, including, apples, satsumas, pears, grapes, bananas,strawberries, peaches, plums, kiwi fruits, melon, pineapple and cherry tomatoes (fruitprepared into small cubes or slices may encourage consumption).• Raw vegetables, including, carrots, cucumber, peppers, celery and courgette.• Lower fat yoghurt or fromage frais (plain or fruit).• Toast (including wholemeal, granary or brown varieties) with a small amount ofpolyunsaturated spread.• Small sandwiches and filled rolls (with cheese, salad, tuna, thin slices of meat orbanana).• Plain, cheese or potato scones, pancakes, crumpets, breadsticks, crackers, oatcakesor rice cakes (may be served with a small amount of polyunsaturated spread or softcheese).• Fruit or yoghurt loaf, plain or fruit muffins.• Low sugar breakfast cereal.• Plain popcorn.• Small servings of homemade pizza.20 Making the Most of Mealtimes Nutriton and Oral Health