healthy lunch ideas

8/9/2019 Healthy Lunch Ideas

1/5

Healthy Lunch Ideas

Dear Parents and Carers

Children need to eat a variety of foods everyday to be healthy. Parents can give children a healthy school lunch thattastes great and is good for them too. Many parents say one of the major problems with school lunches is when thechildren bring them home! Try to give the kids some choice about what they take for lunch, and if possible, get theminvolved with preparing the healthier foods. Choosing food for a healthy lunch can be easy.

Whats a Healthy School Lunch?

Start by choosing a variety of foods using the Healthy Eating Pyramid as a guide. This will ensure that your childis receiving adequate nutrition during the day.

Dont forget to include mainly breads and cereals (bread, rice, pasta etc), fruit and

vegetables and moderate amounts of dairy and meat or meat alternatives. Try differentthings like pasta salads.

Bread is the most common lunch food for kids. A range of breads such as sliced bread(white, white high fibre, wholemeal, multigrain, rye); pita bread; kebab bread; bread rolls;and English muffins. Use a variety of fillings to keep children interested.

The dairy products are particularly important, watch that your children are not replacing milkwith juice all the time. Encourage children to drink water throughout the day.

Save sweet and fatty treats for special occasions. In most childrens lives there are morethan enough birthdays, holidays and other special occasions.

Choose healthy snack food options including cheese sticks, canned or fresh fruit, rice cakes, pikelets etc.

Don't forget water is an ideal drink for children.

Food suggestions

There are lots of food choices available for lunch boxes. However, it can sometimes be difficult to decide which foodsare healthy choices. Suggestions include:

Fruit - best choices include fresh or tinned fruit. Dried fruit is sticky and high in

sugar, so have it occasionally. Best left out of the lunch box are dried fruit bars and'straps', which are very high in sugar, low in fibre and stick to children's teethcausing tooth decay.

Vegetables - try vegetable sticks with dip, or a small container with mixedvegetables such as cherry tomatoes, carrot sticks, peas and cucumber. Chips andpackets of crisps are best left for parties and special occasions.

Milk, yoghurt and custard - include a small drink of milk (freeze overnight) wrapped in a cloth in the lunchbox. Fruit yoghurts should be kept cool in an insulated lunch box. Best left out of the lunch box are 'dairydesserts' and flavoured milks, which are high in sugar.

Dips, cheese and biscuits - pre-packaged or your own homemade versions of cheese and crackers are fine.Children enjoy mini packaged cheeses. Avoid sweet dips such as chocolate spreads. 'Oven baked' savourybiscuits are just as high in salt and fat as chips and best avoided.

Different breads add interest - include a variety of bread, especially if children begin to lose interest in

sandwiches. Try bread rolls, pita bread, flat bread, bagels, fruit loaf or buns, foccacias, scones, pikelets,muffins, crumpets, crispbreads, rice cakes or corn thins.

Vary the fillings - fillings can include yeast or vegetable spreads like vegemite or promite, peanut butter,cheese (try different types), tuna, egg, sliced cold meats, baked beans, grated carrot and lettuce, choppedroast meat with pickles or chutney, and avocado. Dips like caviar (taramosalata), eggplant, chickpea


2/5

(hommus), cucumber, yoghurt (tzaziki) or spinach also make good spreads. Avoid chocolate spreads, jamsand honey, and fatty meats like salami and strasbourg.

Muffins and cakes - try making your own muffins and cakes as a great way to include more fruit andvegetables. Examples include sultana, carrot, zucchini, banana or pumpkin. Offer donuts and creamy cakes atbirthdays and special occasions instead of in lunch boxes.

Muesli and 'breakfast' bars - almost all 'bars' are too high in sugar to include regularly; however, cereal barsmay be better for teeth than chewy sticky muesli bars. Try to avoid muesli bars and chocolate bars in lunchboxes. These are expensive and usually stuck together with fats and sugars.

Here is an example of a morning recess snack:

Food Food Group

SconeBananaCheese slice

bread or cerealfruitdairy

And an example of a lunch:

Food Food Group

SandwichesSalad filling for the sandwichTuna or other lean meat

AppleMilk drink (frozen)

bread or cerealvegetablemeat

fruitdairy

Plan Ahead!

Make planning the food you will include in your childs lunchbox an activity you do together. They are more likely to eatthe food if they have taken part in choosing what goes in there.

Lunch Ideas

DAY ONE

Fruit in season

Vegetables with yoghurt

Pita bread, filled with salad vegetables or tabouliand rissoles

Water

DAY TWO

Pikelets

Frozen Milk

Vegetarian pizza / or a sandwich

Vegetable pack

Fruit salad

Yoghurt

DAY THREE

Fruit in season

Egg, tomato and cheese sandwich

Vegetable sticks

Slice of fruit loaf

Dried fruit and nuts

Frozen Milk drink

DAY FOUR

Fruit in season

Bread roll filled with vegetables, cheese and slice oflean roast beef

Frozen Milk

Grapes

Mixed nuts

Keeping Lunch Fresh

Send your childs lunch in an insulated lunch pack or a small cooler/esky.

Use a lunch box that includes a small water bottle. Fill bottle with water and freeze it. Place in lunch box to keep

food cold.

To keep food fresh, wrap sandwiches in plastic wrap or put in snap-lock plastic bags.

Freeze small packs of milk, water or juice for drinks.

If you make lunches the night before, keep them in the fridge overnight

If you wish to send something hot to school place it in a thermos.

Remember - keep hot foods hot and cold foods cold.


3/5

Ideas para un AlmuerzoSaludable

Estimados Padres y Apoderados:

Los nios necesitan comer una variedad de alimentos diarios para crecer saludables. Los padres pueden entregar asus hijos un almuerzo saludable y apetitoso.Muchos padres plantean que uno de los mayores problemas con el almuerzo, es cuando los nios lo llevan deregreso a casa, trate de darle alternativas de almuerzos y si es posible involcrelo en la preparacin. Seleccionar unalmuerzo saludable pude ser fcil.

Qu es un almuerzo escolar saludable?

Comience seleccionando una variedad de alimentos acorde a la pirmide alimenticia. Esto garantiza

que su hijo (a) estar recibiendo la nutricin adecuada durante el da.

No olvide incluir pan y cereales (pan, arroz, pasta, etc.), frutas y vegetales, y moderadas

cantidades de carne. Pruebe con cosas diferentes tales como: ensaladas de pastas.

El pan es el alimento ms comn en el almuerzo de los nios. Diferentes tipos de pan: Pan

de molde blanco, de fibra, de centeno, etc.; Pan pita, kebok, rollos y queques. La variedad motivaa los nios.

Los productos lcteos son particularmente importantes, est atento a que su nio

no reemplace la leche por el jugo todo el tiempo. Incentive a sus hijos a tomar aguadurante el da.

Reserve los dulces y los alimentos con alto contenido de grasa para ocasiones

especiales. A lo largo de la vida de los nios hay suficientes cumpleaos, vacaciones y ocasionessimilares.

Prefiera meriendas saludables como: Palitos de queso, frutas en conserva o fresca, pastel de arroz,

piklets, etc.

No olvide que el agua es la mejor bebida para los nios.

Sugerencias de alimentos

Hay muchas alternativas para el almuerzo. Sin embargo a veces es difcil decidir cules son saludables:

Frutas: Las mejores alternativas incluyen frutas en conserva o frescas. Las

frutas secas son pegajosas y altas en azcar, por lo tanto es mejor que noincorpore al almuerzo frutas secas o barras de dulce que contenga un altocontenido de azcar y se pegan a los dientes de los nios dandolos.

Vegetales: Intente con brochetas de vegetales o pequeos contenedores con

vegetales surtidos tales como tomates, zanahorias, porotos y pepino. Laspapas fritas es major dejarlas para ocasiones festivas.

Leche, yogurt y postres: Incluya una leche pequea (congelada durante la noche). Envulvala engnero dentro de la bolsa de almuerzo. Los yogurts de frutas tienen que mantenerse fros en uncontenedor aislado. Lo que ms se deber enviar son los postres de leches y leches saborizadas porsu alto contenido de azcar.


4/5

Queso o similares y galletas: Queso con galletas, ya sea hecho en casa o los que ya vienen listos, es

una alternativa. Los nios disfrutan el queso. Evite productos untables dulces, como chocolates. Lasgalletas horneadas tienen altas cantidades de sal y grasa como las papas fritas.

Diferentes tipos de pan motivan a sus hijos. Vare el tipo de pan. Especialmente si sus hijos se

cansan de los sandwiches. Intente con rollos, panpita, bagets, foccacias, tortillas de maz, etc.

Varie el relleno. El relleno puede consistir en productos untables hechos de levaduras o vegetales,

mantequilla, huevos, carnes fritas, porotos, lechuga, carne con palta. Productos untables tales comocaviar, (remolacha), soya, pepino, yogurt o espinaca, tambin son una variedad atractiva. Evite

untables de chocolate, jamones y miel y carnes con mucha grasa como salame.

Muffins y tortas: Tratar de hacer uno mismo tortas y pasteles. Ofrezca la oportunidad de agregarles

ms frutas y vegetales. Algunos ejemplos son las uvas, zanahorias, zapallitos italianos, pltanos yzapallos. Prepare las tortas de crema y donuts solo para las celebraciones.

Barras: Casi todas las barras de dulce tienen un contenido muy alto en azcar como para incluirlas

regularmente, pero las barras de cereales pueden ser mejores especialmente para los dientes, quelas barras pegajosas. Trate de evitar barras de chocolate y parecidos en los almuerzos.

La siguiente es un ejemplo de merienda:

Comida Tipo de Alimento

QuequePltanoLmina de queso

Pan / CerealFrutaLacteo

Este es un ejemplo de almuerzo

Comida Tipo de Alimento

SandwichesRellenos de vegetalesAtn u otra carne blanca

ManzanaBebida helada

Pan/cerealVegetalesCarnes

Frutaslcteos

Planee con anticipacin

Planifique junto a sus hijos el almuerzo que traer al Colegio. Ellos comen mejor cuando se sienten parte de ladecisin acerca de lo que almorzarn.

Ideas para Almuerzos


5/5

Da Uno

Frutas de la estacin

Vegetales con yogurt

Pan pita relleno con vegetales o tabouli con

croquetas

Agua.

Da Dos

Pikelets

Leche helada

Piza vegetariana o sandwich

Ensaladas de frutas

Yogurt

Da Tres

Fruta de la estacin

Sandwishes de huevos, tomate y queso

Varitas de vegetales

Frutas picadas

Fruta seca y man, almendras u otras

Leche helada

Da Cuatro

Fruta de la estacin

Dobladas rellenas con vegetales, queso y

una rebanada de roast beef.

Leche asada

Uvas

Manies, almendras, etc.

healthy lunch ideas

Documents