PowerPoint Presentation

Healthy lunchboxInformation session for families

April 2014Image sourced from Fresh For Kids www.freshforkids.com.au

1What will be covered in the session?What foods should be included in a healthy lunchbox

What foods should be left out of a lunchbox

Tips for making food easier to eat

Tips for ensuring food stays cold and safe to eat throughout the day

During todays session we will go over the following information refer to dot points on slide2Why is it important to pack a healthy lunchbox?Improves concentration and learningProvides children with the energy they need to play and be activeTo keep children healthy and avoid unwanted fats, sugars and salt

Images sourced from www.healthykids.nsw.gov.au

A regular intake of healthy food is needed throughout the day to help keep children active and maintain their concentrationMaking sure healthy options are included in the lunchbox will ensure children get the nutrients they need for growth and development, without the extra fat, sugar and salt that can lead to poor health.

3What do I need to pack?A snack for morning tea

Food for lunch

Some fruit and vegetables

Bottle of water

Crunch&Sip Many schools provide a Crunch&Sip break throughout the day & therefore children may be required to pack a snack of fruit and/or vegetables

For more information about Crunch&Sip visit:http://www.crunchandsip.com.au/what-is-crunchsip/about-crunchsip/

Services will have designated meal breaks scheduled throughout the day. Preschools will stop for a mid morning meal (morning tea/recess/mid morning snack) and a midday lunch meal. For long day care services there will often be an afternoon tea break as well (tailor this information to suit your service).

Many schools provide a Crunch&Sip break which requires children to pack a snack of cut up fruit and/or vegetables. Crunch&Sip is a set break to eat fruit or vegetables and drink water in the classroom. To help your child in their transition to school, start packing a fruit or vegetable snack in your childs lunchbox. For more information regarding crunch and sip visit: http://www.crunchandsip.com.au/what-is-crunchsip/about-crunchsip/

4A healthy lunchbox should include:A wholegrain bread and cereal foodA meat or meat alternative food3. A piece of fruitCrunchy, colourful vegetable(s)A dairy foodWater to drink

For more information visit the Australian Guide to Healthy Eating:https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55f_children_brochure.pdf

Kids can consume up to half their daily intake while in child care, so it is very important that their lunchboxes are filled with nutritious food.

There are 6 main things that should go into the lunchbox everyday. These are:A wholegrain bread and cereal food e.g. wrap or sandwich, rice, pasta. Its a great idea to include some protein and salad on the wrap/sandwich. Its also good to mix up lunch with different types of breads, for example wraps, Turkish bread, Lebanese, pita, bagelA meat or meat alternative food e.g. This could be an egg, tuna, leftover meat or chicken, small can of beans or some hummus. They are all great protein foods that help our kids grow up nice and strong, and also keep them feeling fuller for longer. A piece of fruit go seasonal and try to choose smaller lunch box sized fruit (baby apples, mandarin) or cut fruit up into smaller pieces and put into a container. Its always handy to have some canned fruit as a back up for when you run out of fresh produce. A crunchy colourful vegetable veggies are great lunch box snacks. Choose brightly coloured, crunchy veggies. Serve them whole or cut up with some dip such as hummus or tzatziki. Try cherry tomatoes, carrot sticks, cucumber or capsicum strips. A dairy food dairy is important for children as it helps in the development of strong bones and teeth. Always choose reduced fat dairy for children over the age of 2yrs.Pack water as a drink freeze water or pack an ice brick to keep the contents of the lunch box nice and cool.

Images sourced from Central Coast Local Health District, Health Promotion Service. 5Lunch ideasSandwiches, wraps or rolls with:Grated cheese, grated carrot and sultanasShredded chicken, avocado and mayonnaiseCream cheese and sproutsTuna and cucumberLean meat and saladSliced/mashed egg and avocado

Corn/rice cakes or crackers with:EggLean meatsBeans Cheese

Rice or pasta meals that can be eaten coldInclude eating utensils (e.g. spoon or fork)Tip: Cut up sandwiches and wraps so that they are easy for your child to eat

6Healthy snack ideas yoghurt cheese crackers (Reduced fat dairy for children >2 years old)fruit pieces vegetable pieces fruit bread or pikelets

Yoghurt & cheese the best choices are reduced fat for children over 2 years of ageFruits and vegetables Crackers wholegrain crackers are the best choices as they provide fibre and additional vitamins and mineralsEnglish muffins, fruit breads, pikelets and scones try to choose the wholegrain varieties wherever possible

These pictures are representative of the food and do not reflect a standard serve size.

For further information regarding healthy options visit: http://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55f_children_brochure.pdf

7Foods to avoid Potato chips, flavoured savoury biscuits and instant noodles

Cakes, muesli bars, and sweet biscuits

Pastries (e.g. pies, sausage rolls)

Fast food and takeaway meals

Fruit roll-ups, lollies and chocolate bars

Fatty meats (e.g. sausages, salami)

Soft drinks, cordial, fruit juice, juice drinks, sports drinks, flavoured milks

For more information: http://www.eatforhealth.gov.au/food-essentials/discretionary-food-and-drink-choices

Foods to avoid packing in a lunchbox are those sometimes foods that are high in fat, salt and sugar and contain no nutritional value for children. These include: Chips, savoury biscuits such as Shapes, and 2 minute noodlesCakes, muesli bars and sweet biscuitsPastries- both sweet and savouryFast food and take away meals, as they are often higher in fat and salt than homemade meals. They also tend to be more expensiveFruit roll ups, lollies and chocolate bars. Fruit roll ups are high in sugar and their sticky consistency makes them cling to children's teeth which can lead to decay. They also lack the fibre and other nutrients that a whole piece of fruit providesProcessed meats are high in fat and salt and should be avoidedSoft drinks, cordial, fruit juice, juice drinks, sports drinks and flavoured milks

8Keeping food safePack a frozen drink bottle or freezer brick inside the lunchbox or bag next to foods that should be kept cold, for example meats, salads, cheeses and yoghurtsIf making lunches ahead of time, keep them in the fridge until leaving for child care or freeze them in advance. Foods that freeze well include bread, cooked meat and cheeseAsk children to keep packed lunches out of direct sunlight and away from heat so that food stays freshRegularly empty and wash your childs lunchbox

For more information visit the NSW food authority website: http://www.foodauthority.nsw.gov.au/consumers/life-events-and-food/kids/tips-for-lunch-boxes/

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