Great School Lunch Box Poster

canstockphoto0184679School has started and it can start getting hard to think of meals and snacks that children will eat that are healthy for their bodies.

There are lots of fancy meal ideas such as the chicken and salad rice noodle wraps photo HOWEVER parents can spend a lot of time and effort for these meals to be returned home untouched in the lunch box.

Click on the Healthy Together Achievement Program site for a great poster that you can stick on your fridge to help you and your children plan lunch ideas.  Even with fussy eaters I can usually negotiate a healthy lunch if there are enough ideas for them to choose from.

http://heas.healthytogether.vic.gov.au/schools/heathy-lunchboxes

Best wishes from one lunch box packer to another,  Cathie Lowe.

It’s National Nutrition Week – Try for 5 Challenge

Happy Monday Everyone,

canstockphoto0184679It’s feeling like summer in Queensland which is when I start looking for salads.  Which is one way of boosting vegetables if you aren’t getting your 5 vegetables a day.  Have a look at the link below for recipe ideas for vegetables.

The Asparagus Crumbed with Parmesan on Bocconcini Salad is a different way to eat asparagus which is in season now.  The Rice Paper Rolls are a great way to boost vegetables and these could be used at a party with the dipping sauce for a different snack. Continuing on with the Asian influence the Asian Salad with Snow Peas and Cashews is a refreshing crunchy salad.

http://pickrightfeelbright.com/nutrition-recipes

And finally a link to a website to help get ideas for how to encourage children to eat more vegetables….

http://www.nutritionaustralia.org/national/resource/vegetable-snacks-kids

Hope you take on the 5 Vegetable a Day challenge this week.

Regards Cathie.

Healthy School Lunches

Examples of Breads dairy healthy lunches blog fruit and vegetables for health lunch blog protein healthy lunch blog vegies healthy lunch blog

 

 

One form of bread and cereal – bread, bread rolls, pita bread, tortillas, rice, pasta, crackers that don’t have heaps of salt, sushi

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Some dairy or soy alternative – cheese and yoghurt are the common options.  There are all sorts of cheese – cottage cheese, cheese sticks, chunks of cheddar.  Yoghurt can be purchased in big containers and then portioned out to suit your child in smaller lunch tubs.

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Fruit – seasonal fruit tastes the best.  Put fruit that easily gets squished into little containers to protect it.  Common fruit options include apples, bananas, grapes but depending on your child it could be strawberries, kiwifruit, stone fruit in summer, blueberries, pears, oranges and mandarins in winter.

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Protein – you may be limited with options if the school  is nut free.  Options include:  leftover roast meat, chicken, ham, tuna or salmon, hard boiled egg, baked beans, hommous, peanut butter (if allowed at school), cheese, cottage cheese

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One vegetable for munch and crunch time – carrot sticks, celery sticks, cucumber sticks, sliced capsicum, cherry tomatoes, lettuce or baby spinach leaves (its amazing how many kids will eat these), sliced radish

 

 

Healthy school lunch boxes vary depending on the child.  Some children like variety and the lunch box has to be swapped around every few days.  Other children will happily eat the same types of lunches week in, week out.

It is perfectly ok to send the same lunch every day if it is healthy (eg cheese sandwich, apple, carrot sticks).

The benefits of sending a healthy lunch box can be obvious – good concentration in class, plenty of energy and then the less obvious benefits such as teeth without fillings, kids that aren’t struggling with body weight issues.

The obvious problem is getting kids to eat the healthy foods!  Persevere, persevere, persevere – and if you still have troubles go and talk to an Accredited Practising Dietitian.

If you purchase fruit and vegetables in season you will only pay $2-4 per kg, if possible buy small pieces of fruit to reduce wastage.  For a giggle look at the cost per kg (not cost per 100g) of other common processed kid snacks.  Some of them are around $23/kg!

You will have other wise tips for fellow parents, feel free to post them on the blog.  Wishing you and your children a happy and stress free year at school.  Cathie Lowe

Mothers Day Breakfast

This blog was written by Danielle Voller APD who is working part-time with Dietitian Services Qld.

Mother’s Day is coming up soon, so why not treat mum to a healthy, delicious breakfast in bed!  We have come up with some yummy brekky ideas that are sure to give your mum a great start to the day, and are also healthy, which she will love!

Porridge with sliced banana and a sprinkle of cinnamon

Grilled ham, cheese and tomato on wholegrain toast

Poached egg, grilled shortcut bacon on wholegrain toast

Fruit salad with low fat yoghurt

Vegetarian breakfast – poached egg, grilled tomato, mushrooms, feta cheese and spinach on wholegrain toast

Poached egg with avocado and tomato on toast

If you need recipes, check out healthyfoodguide.com.au as this website had great recipes for:

Healthy breakfast slice

Ham and avocado omelette

Apple and spice porridge

Wishing all the mums a lovely day on Sunday.

 

 

Healthy Pantry


Healthy Pantry

How healthy is your pantry?  People often tell me that as soon as they try to buy foods that are healthy they find there is more sugar or salt.  I’ve done up a list of pantry items that are healthy – compare this list to the foods in your pantry.  I’m always happy to read your comments or suggestions so feel free to post them.

Lower sodium (salt) foods are the hardest to find but they do exist.  ‘Low salt’ has less than 120mg of sodium per 100g of food.  Try to get products wit h lowest sodium level, you can always add a little bit of salt later when cooking.

Oils, Vinegars, Condiments
Oils: extra virgin olive oil, grapeseed oil or rice bran oil or sunflower oil, sesame oil
Vinegars: White, red-wine, balsamic, rice
Dijon mustard
No added salt tomato sauce
Barbeque sauce (look for lower sodium levels)
Reduced salt soy sauce
Reduced salt mayonnaise made with mono or poly oils such as canola or soya bean
Salsa
No added salt chilli sauce

Canned Goods and Bottled Items
No added salt canned tomatoes
No added salt tomato paste
Canned corn
Canned beetroot
Other canned vegetables (eg canned bamboo shoots, water chestnuts, peas)
Reduced salt chicken broth
Canned beans: no added salt baked beans, kidney beans, chick peas
Canned tuna in springwater
No added salt canned salmon
No added sugar canned fruit: canned apples, canned pears or apricots, canned pineapple
Canned lite coconut milk or canned coconut flavoured low fat evaporated milk
Canned low fat evaporated milk
Canned soup: salt reduced tomato soup, wholegrain vegetable soups

Seasonings
Iodised salt (small container)
Black pepper
Dried herbs and spices: ground cumin, cayenne pepper, chilli powder, rosemary, thyme, oregano or basil, dill, cinnamon, ground ginger, coriander, cloves, bay leaves, nutmeg, turmeric, low salt curry powder
Vanilla extract
Grains and Legumes
Assorted wholemeal pasta
Rice: basmati (regular and microwaveable) or doongarra, arborrio, brown rice
Wholewheat cous cous
Barley
Rolled oats (traditional)
Breakfast cereals: weet-bix or Vita Brits or untoasted muesli or Just Right
Crackers: vitawheat, ryvita, corn thins
Tortillas or long life wholemeal mountain breads
Dried lentils
Popping corn (not packaged, to be used in air popper)

Baking Products
Plain white flour
Plain wholemeal flour
Baking powder
Plain baking cocoa (unsweetened)
Baking soda
Unprocessed wheat bran
Yeast (optional)
Pure corn flour
Sugars: brown, white (small bag)
Artificial sweetener: Splenda, Equal, Hermesetas (optional)
Honey, pure maple syrup
Jam – no added sugar or home made or jam with at least 50% fruit

Nuts, Seeds and Dried Fruit
Raw nuts: walnuts, almonds
Dried Fruit: dried apricots, dates, sultanas
No added salt peanut butter

Beverages
Herbal teas
Teas: black or green
Coffee: instant or beans
Soda water or mineral water (optional)