Hello to you site visitors, I hope to appeal to these topics
Healthy lunches and nibbles are essential for children and comfort with concentration and learning. Healthy eating changes are not always relaxed to make. Try to set a decent example with your own lunches. Cheer children to be involved in their individual lunch provision, and their choices about foods to include. Praise your child when they select healthy foods for the lunch box
There are incomplete times for children to eat during the day, specially at school. Children may favor to play with friends instead of eating. Inspire your child to sit and eat before heading out to play, or talk to your school about making sure all children get a chance to eat enough before play starts
What is a healthy lunchfor children?
Include a variety of foods from at minimum three of the four food groups: Vegetables & Fruit, Grain Products, Milk and Replacements, and Meat and Alternatives. Children are eating too much fat, sugar, and salt, and not enough vegetables, fruit, milk products and whole grain foods. Unhealthy lunches at school are part of the problem
Six items to put in a lunch box
• Vegetables
• Fresh fruit
• Dairy food – cheese or yoghurt
• Protein food – slice of lean meat, hard-boiled egg or beans
• Starchy food – bread, roll, pita or flat bread, fruit bread or crackers
• Water.
Food suggestions
There are endless food choices available for lunch boxes. It can sometimes be difficult to decide which foods are healthy choices
Vegetables
Best choices
Try vegetable sticks with dips, or a small container with mixed vegetables such as cherry tomatoes, carrot sticks, celery, corn, beetroot, sprouts, capsicum, snow peas or cucumbers
Fruit
Best choices
Fresh, or tinned fruit in natural juice, are everyday foods. Dried fruit is sticky and high in sugar, so eat occasionally or as part of a meal.
Foods best left out
Dried fruit bars and ‘straps’ are very high in sugar, low in fibre and stick to children’s teeth causing tooth decay.
Dairy food
Best choices
• Reduced fat cheese slices or cubes.
• Yoghurt – natural or fruit yoghurt. Try freezing a tub of yoghurt and putting it in your child’s lunch box. By lunchtime it will have partially thawed and be ready to eat.
Sandwiches
Include a variety of bread and fillings, especially if children begin to lose interest in sandwiches.
Best choices
Choose one or more of the following:
• salmon or tuna in springwater.Try mini cans of tuna with added flavours.
• reduced fat cheese or cheese spread
• egg
• falafel or lentil patties
• sliced lean cold meats such as ham, turkey, chicken, lamb or beef with vegetables
• baked beans or bean salad
• grated carrot, lettuce or tomato.
Include grainy bread or rolls, flat bread, fruit loaf or buns, bagels, corn or rice cakes, Turkish bread, crispbread or pikelets.
As an alternative try:
• pasta – make a salad with lots of raw vegetables
• rice – when making fried rice, minimise oil and add lots of steamed vegetables.
