Healthy Eating for School!
Disclaimer: This is only a general guide. If you have concerns about your child's health and nutrition please consult with your GP or dietician for professional advice
Your child needs energy throughout the day to focus within the classroom. This starts with a healthy and nutritious breakfast to start them off for the day, this needs to be maintained in both recess, lunch and crunch and sip to ensure you are giving them the best opportunity to get the most out of their school day!
Breakfast
Breakfast is the most important meal of the day!
Examples for Limited time in the morning:
Oats/oatmeal/porridge
Oats are a very nutritious breakfast and have a rich source of energy
Great source of carbohydrates that are super filling and quick and easy (two minutes)
They are packed with fibre and antioxidants
Boost immunity
Recipe to try:
Honey and brown sugar oatmeal
½ cup oats and ½ cup of preferred milk mixed together
Place mixture in the microwave for 1 minute, take out and mix
Drizzle over honey and/or 1 tsp of brown sugar
**If you are finding your child is still hungry add ½ a banana on top of the oatmeal or increase the serving size to ¾ or 1 cup**
Yoghurt and fruit
High in protein
Can flavour them however you want eg cinnamon, honey,
Add muesli/cereal and fruit
Be very mindful about what yoghurt you buy -- many have a lot of sugar (greek yoghurt is great!)
Click below for yoghurt topping ideas:
Cereal and milk
Cereal and milk is still a simple and easy way for your child to have a nutritious breakfast.
It is quick and easy and requires no ‘cooking time’
It is important to choose cereals low in sugar so your child's energy does not spike and then crash, rather a consistent flow of energy
Examples of great cereal:
Weetbix
Great source of fibre and wholegrains
Low in sugar
Cheerios
Moderate sugar and sodium
Toast
Toast is a quick and simple breakfast idea that can be mixed and matched with many different spreads that can be a nutritious to start to the day.
**Important to purchase wholemeal bread and avoid white bread with added preservatives
Peanut butter, banana and honey (natural)
Peanut butter (PB) is a healthy fat (very filling), make sure to purchase the natural peanut butter and avoid ones with additives
Banana will fill it up and add extra nutrients
Option of two pieces of toast with PB or one piece of toast with PB and half a banana
More time available options:
Eggs on Toast
Filled with the highest quality protein
Keeps energy levels higher for the day
Keeps you very full for a long period of time
Great source of omega 3
Toast: gives them added carbohydrates for energy
Convenience of eggs: Can do them however you like!
Scrambled
Fried
Omlette
Hard boiled egg
Recess
Recess is a short break and is used for a quick fuel up between crunch and sip and lunch time. It is important not to give your child something too big otherwise they won’t have time to run around and get the sensory break they need from the classroom.
Examples of a good recess:
Veggie sticks, hummus/tatziki and a muesli bar:
Veggie sticks are a great source of nutrients and are a part of the 5 veggies for the day
Hummus is a great source of good fats and will keep them full.
Good muesli bar options:
Uncle Toby’s range
Relatively low in sugar
Health star rating of 4
Warning: Contains gluten
Nut free
Carmen’s range (Oat bars)
Low in sugar
Health star rating
Nut free
Good source of carbohydrates
Other options:
Cheese cubes/sticks
Can contribute to their daily nutrient goal
Source of calcium
Source of good fats and protein
Lunch
It is important when packing lunch to keep a balance between protein and carbohydrates
Simple sandwich/wrap/pita pocket combinations:
The main idea/goal when making a sandwich is to try use mostly fresh ingredients pack it full of nutrients
Use wholegrain bread and avoid white bread and preservatives
Turkey breast/ham, sliced cheese and spinach
Turkey is a great source of protein that is very filling
Cheese is a source of food fats and protein
Chicken breast, lettuce and tomato
Chicken is a great source of protein
Tomato and lettuce great nutrients
Rice + Protein
Fried Rice
When making rice for lunch it is easier to meal prep for 2-3 days and make a large batch of the rice to be stretched over 3 days.
Cook 1 cup of rice (brown)
Cook the chicken (or leftovers) and then add it to the cooked rice
Add in frozen veggies
3-4 tablespoons soy sauce
Cook 2 mins
Taco beef Rice
Cook 1 cup rice
Cook 200g (roughly) beef mince in pan and add to rice
Add corn and chopped capsicum into pan
Add 1 packet of taco seasoning to the pan
Mix well and cook 2 more minutes
Crunch and Sip
Crunch and sip is used to give the kids a break and let them have a sensory break from the classroom. It is an opportunity for them to rehydrate.
Crunchy veggies and fruit are good options as the crunch of the vegetables is calming and stimulating as it uses the muscles of the jaw, e.g. carrots, apples and capsicum.
References:
Comments