eating healthy€¦ · eating healthy didem kanca Üstay, ms rd yelda onan, keystone kitchen chef ....

Eating Healthy

Didem Kanca Üstay, MS RD Yelda Onan, Keystone Kitchen Chef

Our Food Philosophy

To raise a healthy generation, which has healthy nutrition habits in the long term.

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Healthy Nutrition Habits Not the amount but what they eat is important

More vegetables, more salad, more fruits

Healthy meat

More complex carbohydrates instead of empty calories

Certainly less oil, but if healthy oil

We want them to be able to seperate between healthy & unhealthy food

Ingredients without pesticides and hormones

Adults, parents and teachers should respect their children’s choices, they know the

best how much is enough for themselves.

Today this is much more important than in the past due to increasing rates of

diabetes, cancer, pesticides, artificial agriculture and lack of physical activity.

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MORNING SNACK

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Our Daily Menu

09:15 Morning Snack (Kindergarten & Preschool)

Sesame Seed Bagels Whole wheat bread with different toppings (honey, ricotta, feta, molasses, home made hazelnut or peanutbutter, cheese) Pancakes with toppings Wheat Pastries Herbal Teas

Servings are intentionally small Toppings are served seperately

12:00 Lunch

15:00 Afternoon Snack (Kindergarten & Preschool)

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Snack versus Breakfast

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Whole Wheat Pastry with Cheese Pancake with Molasses- Tahini

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No Milk at School

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No Milk at School

Cons Pros

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LUNCH

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12:00 Lunch

Consists of 4 parts: Soup, Main Course, Side Course, Salad/Ayran/Yogurt

As often as possible

At least twice a Week

Once a Week

Our Daily Menu

09:15 Morning Snack (Kindergarten & Preschool)

15:00 Afternoon Snack (Kindergarten & Preschool)

Meat/ Fish

Salad

Yogurt / Ayran

Vegetables

Bulgur

Legumes

Pasta

Rice

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Lunch/ It’s easy to serve kids things they like

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Lunch/ It’s easy to serve kids things they like

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Lunch/So why do we “torture” them ?

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Lunch/So why do we “torture” them ?

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Why don’t we use chicken?

Why do we serve that many probiotics(yogurt, ayran)?

Why do we serve pasta and rice just once a week?

Why is fish that important?

Why do we serve that many vegetables and not more meat?

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SAY “NO” TO CHICKEN

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Full of antibiotics

No free-range chickens – No blood circulation.

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SAY “NO” TO CHICKEN

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How healthy can they be?

Difficult for a school to obtain chickens from a reliable source

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Probiotics

Colon cancer is the second leading cause of death in the United States!!!

According to Mayo Clinic, probiotics help

Treat diarrhea, especially following treatment with certain antibiotics

Prevent and treat vaginal yeast infections and urinary tract infections

Treat irritable bowel syndrome

Reduce bladder cancer reocurrence

Speed treatment of certain intestinal infections

Treat eczema in children

Prevent or reduce the severity of colds and flu

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Complex CHOs

Contain dietary fiber – good for colon health

Healthy colon healthy

body healthy mind

Stabilizes blood sugar

Full of essential nutrients

Keeps you full for a longer period of time and prevents overeating

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Better nervous system

Great source of protein

Omega-3, Vir B12 and Iron

Strengthens the immune system

Advantages are more than the disadvantages

Better cardiovascular system

FISH

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MORE VEGETABLES

The children may eat less fruit and vegetables from time to time, but usually it causes no harm.

It is not possible to force children to eat more fruit and vegetables.

The best way is for their friends to enjoy fruit and vegetables as a daily part of their diet. It may take time, but this is how children learn best. So it is best to keep trying at school where they are with their friends.

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Eating with Friends

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More Vegetables Cont’d

Vegetables and fruit provide essential nutrients such as vitamin C and folic acid and many more.

It is best to keep offering fruit and vegetables in a variety of ways, as children are more likely to eat what is familiar to them.

Never assume your child dislikes a particular fruit or vegetable. The next time you offer it may be the day they decide to try it.

Children’s tastes do change with age. That’s why school is one of the best places to offer them a variety of vegetables.

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Afternoon Snacks

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15:00 Afternoon Snack (Kindergarten & Preschool)

Max. Once a Week

3 x Week

With

or

Max. Once a Week

Our Daily Menu

09:15 Morning Snack (Kindergarten & Preschool)

12:00 Lunch

Nuts / Yogurt

Fruit/Vegetables Salty Snacks Sweets

Dried Fruits

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Afternoon Snack

Why do we give that much fruit and not more cake, etc?

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Fruits versus Carbohydrates

Empty calories

They eat them on the weekends- birthday parties, eating out, holidays

More nutritious for sure

İf you ask me there should be fruits and nuts everyday

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Snacks for Primary School Children

Some Suggestions

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OUR INGREDIENTS

What we don’t use?

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What we don’t use!

Any kind of packaged food like pudding mixtures, cakes, etc..

Canned Food

Frozen indgredients

Margarine

Bouillons

Chicken or Turkey

Corn

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OUR INGREDIENTS

What do we use?

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Our Ingredients

Our vegetables, fruit, flour, honey, molasses and legumes are bought from İpek Hanım Çiftliği

İpek Hanım Çiftliği is agriculture like our grandfathers and grandmothers did, it is natural not organic

Twice a week it is gathered freshly from the fields and is sent by cargo to Keystone

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İpek Hanım’ın Çiftliği

The farm is in Nazilli, Aydın.

İstanbul – Nazilli 650 km

For more info please visit www.ipekhanim.com or

Ted Talk from the owner: http://www.youtube.com/watch?v=68027X79hPY

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Our Ingredients

We make our own yogurt with Sütaş Günlük Süt

Our meat comes from Günaydın Et

Our eggs are free-range chickens from Kanca Çiftliği

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Our Ingredients

Oilive Oil from Ayvalık, Has Ada

Cheese from Ayvalık, Darbuka Kardeşler

Butter, milk, cream from Sütaş

We use bones to herb our soups

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Seasonal Fruits/ Vegetables

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Salad in Winter

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Red Cabbage

White Cabbage

Carrots

Spinach

Pomegranate

Wheat

Lentils

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Salad in Winter

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Salad in Autumn

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Tomatoes

Cucumber

Green/ Red Pepper

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Autumn Vegetables

Zuchini

Green Beans

Summer Purslane

Tomatoes

Red / Green Pepper

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Winter Vegetables

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Spinach

Leek

Chard

Red/ White Cabbage

Carrots

Broccoli

Cauliflower

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Winter Vegetables/ Pasta with Salmon & Broccoli

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Winter Vegetables

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Yogurt, Carrots, Celery Celery with Orange

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Autumn Fruits

Peaches

Grapes

Apples

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Winter Fruits

Mandarines

Apples

Oranges

Pears

Pomegranate

Quince

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Winter Fruits

18/12/2013, 14:00 - 15:30 Oven Baked Pear Quince with Walnuts

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Sweet / Salty Snacks

&

Special Days

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Salty Snacks

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Special Days / Thanksgiving

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Special Days/ Birthdays

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ENJOY LIFE!

DON’T TAKE IT TOO SERIOUSLY...

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HAVE A FUN RİDE!

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