Healthy Balance of food given to children Week

Healthy Balance of food given to children Week 2

The balance of good health Fruit & Vegetables PROTECTORS Carbohydrates ENERGY Proteins BUILDERS Dairy TEETH & BONES Sugar and Fats FUELS

NOURISHMENT THAT MATTERS NOT NUMBERS § § § No child should be on a diet Must eat 3 meals a day No growing teenager should cut out anything Try and keep your sugar level on a straight line. GI (Glycemic Index) products do this “ 5 a day” fruit and veg……………fruit juice, tinned fruit, smoothies, soups

Vegetables…. Protectors

CARBS……ENERGY

Protein…. . builder

Dairy……Teeth & Bones

Sugar and Fats…. . instant Fuel

The balance of good health Fruit & Vegetables PROTECTORS Carbohydrates ENERGY Proteins BUILDERS Dairy TEETH & BONES Sugar and Fats FUELS

Packed Lunch § Parents face some challenges when putting together a nutritious, practical and affordable packed lunch that their children will actually eat. § Plenty of suggestions on government web site http: //www. eatwell. gov. uk/ § just a few are: -

Some ideas for varied and nutritious packed lunches Week 1 Main Dessert Drink Cost Time Pitta bread with tomato, A fruit yoghurt Still or sparkling £ O onion & avocardo salad. & a pear mineral water lorraine (ham and cheese) A currant bun Fruit Juice £ OO with potato and green salad & a satsuma A milk smoothie £££ OOO A yoghurt drink £££ O A flavoured milk drink £ OO Falafel& hummous Monday A slice of quiche Tuesday Sliced roast beef with a Wednesday homemade mixed A fromage frais vegetable & rice salad & a nectarine Chicken Tortilla wrap Thursday Friday with sweet pepper, Seasonal berries carrot & tomato slices & a fruit scone Homemade salmon Crackers, cheese pasta salad with peas & & grapes sweetcorn £ A little cost (£ 1. 50 or below) ££ Similar to a school meal (£ 1. 51 to £ 2) £££ A lot of cost (£ 2. 01 or more) O A little time 15 mins or less OO More time (18 to 30 mins) OOO A lot of time (31 mins or more)

Some ideas for varied and nutritious packed lunches Week 2 Monday Main Dessert Turkey, Cream cheese Dried apricots & & salad granary orange segments Drink Cost Time A milk smoothie £££ OO A yoghurt drink ££ OOO Fruit juice £ OO £ O baguette Tuesday Wednesday Homemade sausage & Mixed fruit salad & a Broccoli small piece of oat Pasta salad flapjack Egg and cress mulit- Nectarine seed sandwich with & a fromage frais cherry tomatoes Thursday Homemade brown rice Banana salad with mango, & plain mixed seeds semi-skimmed milk Wholemeal pitta bread Plum Still or sparkling with sardines & mixed & a bio yoghurt mineral water peppers & mixed salad Friday salad £ A little cost (£ 1. 50 or below) ££ Similar to a school meal (£ 1. 51 to £ 2) £££ A lot of cost (£ 2. 01 or more) O A little time 15 mins or less OO More time (18 to 30 mins) OOO A lot of time (31 mins or more)

Some ideas for varied and nutritious packed lunches Week 3 Monday Tuesday Main Dessert Homemade cous Pineapple rings with roasted vegetables & a small slice of & mozzarella cheese. banana bread Ham salad baguette Fresh melon chunks & slices of sweet & a fruit yoghurt pepper Wednesday Thursday Drink Cost Time A milk smoothie £££ OOO Still or ££ O A flavoured milk £ OO Fruit Juice ££ OO A yoghurt drink ££ OO sparkling water Homemade tuna & rice Mixed Kiwi fruit & salad with fresh tomato cherries & cucumber & and plain yoghurt Mixed Vegetable & cheese Pear pizza, with grated carrot & some almonds & beetroot salad Friday Cherry tomatoes & a green Peach salad with mixed potato, & a slice of raisin bacon and cheese bread £ A little cost (£ 1. 50 or below) ££ Similar to a school meal (£ 1. 51 to £ 2) £££ A lot of cost (£ 2. 01 or more) O A little time 15 mins or less OO More time (18 to 30 mins) OOO A lot of time (31 mins or more)

Monday Lunchbox menu Nutrition information § Banana sandwich with wholemeal bread § § Tomato § Boiled egg § Low-fat fruit yoghurt § Box of raisins § Semi-skimmed milk Energy 521 kcals. Protein 25. 1 g. Fat 11. 6 g. Saturates 4. 6 g. Carbohydrate 84. 9 g. NME* sugars 7. 6 g. Sodium 578 mg. Salt 1. 4 g. Average cost of 3 supermarkets: £ 0. 60

Tuesday Lunchbox menu § Melon and satsuma kebabs § Soy milk, banana and strawberry smoothie § Salmon and rice salad (with peas, sweetcorn and spring onion) Nutrition information § Fat 8. 1 g. Saturates 1. 4 g. Carbohydrate 68. 2 g NME* sugars 0 g. Sodium 293 mg. Salt 0. 7 g. Average cost of 3 supermarkets: £ 0. 91 § Energy 419 kcals. Protein 22. 5 g

Wednesday Lunchbox menu § 3 oatcakes with Red Leicester cheese § Chutney § Reduced-salt ham § Cherry tomatoes § Carrot sticks § Cucumber sticks § Fruit in jelly § Dried apricots § Semi-skimmed milk Nutrition information § Energy 532 kcals. Protein 21. 3 g. Fat 15. 5 g. Saturates 7. 5 g. Carbohydrate 82. 2 g NME* sugars 8. 6 g. Sodium 668 mg. Salt 1. 6 g. Average cost of 3 supermarkets: £ 1. 25

Thursday Lunchbox menu Nutrition information § Tomato, mozzarella and pastrami ciabatta pizza § Carrot sticks § Kiwi and strawberry fruit salad § Reduced-fat strawberry fromage frais § Bottle of water § Energy 513 kcals. Protein 33. 2 g. Fat 13. 7 g. Saturates 4. 8 g. Carbohydrate 68. 4 g NME* sugars 0. 6 g. Sodium 668 mg. Salt 1. 7 g. Average cost of 3 supermarkets: £ 1. 88

Friday Lunchbox menu Nutrition information § Chicken and cous salad (with spring onion, red pepper and cherry tomatoes) § Pear § Banana milk § Energy 505 kcals Protein 25. 6 g. Fat 5. 3 g. Saturates 1. 4 g. Carbohydrate 93. 9 g NME* sugars 13 g. Sodium 148 mg. Salt 0. 4 g. Average cost of 3 supermarkets: £ 1. 20