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Healthy lunchbox Information session for families

Healthy lunchbox Information session for families. April 2014. What 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

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Healthy lunchbox Information session for families

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  1. Healthy lunchboxInformation session for families April 2014

  2. What 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

  3. Why is it important to pack a healthy lunchbox? • Improves concentration and learning • Provides children with the energy they need to play and be active • To keep children healthy and avoid unwanted fats, sugars and salt Images sourced from www.healthykids.nsw.gov.au

  4. What 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/

  5. A healthy lunchbox should include: • A wholegrain bread and cereal food • A meat or meat alternative food 3. A piece of fruit • Crunchy, colourful vegetable(s) • A dairy food • Water 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

  6. Lunch ideas Sandwiches, wraps or rolls with: • Grated cheese, grated carrot and sultanas • Shredded chicken, avocado and mayonnaise • Cream cheese and sprouts • Tuna and cucumber • Lean meat and salad • Sliced/mashed egg and avocado Corn/rice cakes or crackers with: • Egg • Lean meats • Beans • Cheese Rice or pasta meals that can be eaten cold • Include eating utensils (e.g. spoon or fork) Tip: Cut up sandwiches and wraps so that they are easy for your child to eat

  7. Healthy snack ideas yoghurt cheese crackers (Reduced fat dairy for children >2 years old) fruit pieces vegetable pieces fruit bread orpikelets

  8. Foods 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

  9. Keeping food safe • Pack 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 yoghurts • If 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 cheese • Ask children to keep packed lunches out of direct sunlight and away from heat so that food stays fresh • Regularly empty and wash your child’s 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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