Healthy Balance of food given to children Week 2.
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Transcript of Healthy Balance of food given to children Week 2.
The balance of good healthThe balance of good health
Fruit & Vegetables PROTECTORS
Carbohydrates ENERGY
DairyTEETH & BONES
ProteinsBUILDERS
Sugar and Fats FUELS
NOURISHMENT THAT MATTERS NOURISHMENT THAT MATTERS NOT NUMBERSNOT NUMBERS
No child should be on a dietNo child should be on a diet Must eat 3 meals a dayMust eat 3 meals a day No growing teenager should cut out anythingNo growing teenager should cut out anything Try and keep your sugar level on a straight line. Try and keep your sugar level on a straight line. GI (GI (Glycemic Index) Glycemic Index) products do this products do this ““5 a day” fruit and veg……………fruit juice, tinned 5 a day” fruit and veg……………fruit juice, tinned
fruit, smoothies, soupsfruit, smoothies, soups
The balance of good healthThe balance of good health
Fruit & Vegetables PROTECTORS
Carbohydrates ENERGY
DairyTEETH & BONES
ProteinsBUILDERS
Sugar and Fats FUELS
Packed LunchPacked Lunch
Parents face some challenges Parents face some challenges when putting together a when putting together a nutritious, practical and nutritious, practical and affordable packed lunch that affordable packed lunch that their children will actually eat.their children will actually eat.
Plenty of suggestions on Plenty of suggestions on government web site government web site http://www.eatwell.gov.uk/http://www.eatwell.gov.uk/
just a few are:- just a few are:-
Some ideas for varied and nutritious packed lunches
Week 1 Main Dessert Drink Cost Time
Falafel& hummous
Monday Pitta bread with tomato, A fruit yoghurt Still or sparkling £ O
onion & avocardo salad. & a pear mineral water
A slice of quiche
Tuesday lorraine (ham and cheese) A currant bun Fruit Juice £ OO
with potato and green salad & a satsuma
Sliced roast beef with a
Wednesday homemade mixed A fromage frais A milk smoothie £££ OOO
vegetable & rice salad & a nectarine
Chicken Tortilla wrap
Thursday with sweet pepper, Seasonal berries A yoghurt drink £££ O
carrot & tomato slices & a fruit scone
Homemade salmon Crackers, cheese A flavoured milk drink £ OO
Friday pasta salad with peas & & grapes
sweetcorn
£ A little cost (£1.50 or below) O A little time 15 mins or less
££ Similar to a school meal (£1.51 to £2) OO More time (18 to 30 mins)
£££ A lot of cost (£2.01 or more) OOO A lot of time (31 mins or more)
Some ideas for varied and nutritious packed lunchesWeek 2 Main Dessert Drink Cost Time
Turkey, Cream cheese Dried apricots &
Monday & salad granary orange segments A milk smoothie £££ OO
baguette
Homemade sausage & Mixed fruit salad & a
Tuesday Broccoli small piece of oat A yoghurt drink ££ OOO
Pasta salad flapjack
Egg and cress mulit- Nectarine
Wednesday seed sandwich with & a fromage frais Fruit juice £ OO
cherry tomatoes
Homemade brown rice Banana
Thursday salad with mango, & plain mixed seeds semi-skimmed milk £ OO
peppers & mixed salad
Wholemeal pitta bread Plum Still or sparkling
Friday with sardines & mixed & a bio yoghurt mineral water £ O
salad
£ A little cost (£1.50 or below) O A little time 15 mins or less
££ Similar to a school meal (£1.51 to £2) OO More time (18 to 30 mins)
£££ A lot of cost (£2.01 or more) OOO A lot of time (31 mins or more)
Some ideas for varied and nutritious packed lunchesWeek 3 Main Dessert Drink Cost Time
Homemade couscous Pineapple rings
Monday with roasted vegetables & a small slice of A milk smoothie £££ OOO
& mozzarella cheese. banana bread
Ham salad baguette Fresh melon chunks
Tuesday & slices of sweet & a fruit yoghurt Still or ££ O
pepper sparkling water
Homemade tuna & rice Mixed Kiwi fruit &
Wednesday salad with fresh tomato cherries A flavoured milk £ OO
& cucumber & and plain yoghurt
Mixed Vegetable & cheese Pear
Thursday pizza, with grated carrot & some almonds Fruit Juice ££ OO
& beetroot salad
Cherry tomatoes & a green Peach
Friday salad with mixed potato, & a slice of raisin A yoghurt drink ££ OO
bacon and cheese bread
£ A little cost (£1.50 or below) O A little time 15 mins or less
££ Similar to a school meal (£1.51 to £2) OO More time (18 to 30 mins)
£££ A lot of cost (£2.01 or more) OOOA lot of time (31 mins or
more)
MondayMonday
Lunchbox menuLunchbox menu Banana sandwich with Banana sandwich with
wholemeal bread wholemeal bread Tomato Tomato Boiled egg Boiled egg Low-fat fruit yoghurt Low-fat fruit yoghurt Box of raisins Box of raisins Semi-skimmed milkSemi-skimmed milk
Nutrition informationNutrition information
Energy 521 kcalsProtein Energy 521 kcalsProtein 25.1gFat 11.6gSaturates 25.1gFat 11.6gSaturates 4.6gCarbohydrate 4.6gCarbohydrate 84.9gNME* sugars 84.9gNME* sugars 7.6gSodium 578mgSalt 7.6gSodium 578mgSalt 1.4gAverage cost of 3 1.4gAverage cost of 3 supermarkets: £0.60 supermarkets: £0.60
TuesdayTuesday
Lunchbox menuLunchbox menu Melon and satsuma Melon and satsuma
kebabs kebabs Soy milk, banana and Soy milk, banana and
strawberry smoothie strawberry smoothie
Salmon and rice salad Salmon and rice salad (with peas, sweetcorn (with peas, sweetcorn and spring onion) and spring onion)
Nutrition informationNutrition information Fat 8.1gSaturates Fat 8.1gSaturates
1.4gCarbohydrate 1.4gCarbohydrate 68.2g NME* sugars 68.2g NME* sugars 0gSodium 293mgSalt 0gSodium 293mgSalt 0.7gAverage cost of 3 0.7gAverage cost of 3 supermarkets: £0.91supermarkets: £0.91
Energy 419 Energy 419 kcalsProtein 22.5gkcalsProtein 22.5g
WednesdayWednesday
Lunchbox menuLunchbox menu 3 oatcakes with Red 3 oatcakes with Red
Leicester cheese Leicester cheese Chutney Chutney Reduced-salt ham Reduced-salt ham Cherry tomatoes Cherry tomatoes Carrot sticks Carrot sticks Cucumber sticks Cucumber sticks Fruit in jelly Fruit in jelly Dried apricots Dried apricots Semi-skimmed milk Semi-skimmed milk
Nutrition information Nutrition information
Energy 532 kcalsProtein Energy 532 kcalsProtein 21.3gFat 15.5gSaturates 21.3gFat 15.5gSaturates 7.5gCarbohydrate 82.2g 7.5gCarbohydrate 82.2g NME* sugars 8.6gSodium NME* sugars 8.6gSodium 668mgSalt 1.6gAverage 668mgSalt 1.6gAverage cost of 3 supermarkets: cost of 3 supermarkets: £1.25£1.25
ThursdayThursday
Lunchbox menu Lunchbox menu Tomato, mozzarella and Tomato, mozzarella and
pastrami ciabatta pizza pastrami ciabatta pizza Carrot sticks Carrot sticks Kiwi and strawberry fruit Kiwi and strawberry fruit
salad salad Reduced-fat strawberry Reduced-fat strawberry
fromage frais fromage frais Bottle of water Bottle of water
Nutrition informationNutrition information
Energy 513 kcalsProtein Energy 513 kcalsProtein 33.2gFat 13.7gSaturates 33.2gFat 13.7gSaturates 4.8gCarbohydrate 68.4g 4.8gCarbohydrate 68.4g NME* sugars 0.6gSodium NME* sugars 0.6gSodium 668mgSalt 1.7gAverage 668mgSalt 1.7gAverage cost of 3 supermarkets: cost of 3 supermarkets: £1.88£1.88
FridayFriday
Lunchbox menu
Chicken and couscous Chicken and couscous salad (with spring salad (with spring onion, red pepper and onion, red pepper and cherry tomatoes) cherry tomatoes)
Pear Pear Banana milk Banana milk
Nutrition informationNutrition information
Energy 505 kcals Energy 505 kcals Protein 25.6gFat Protein 25.6gFat 5.3gSaturates 5.3gSaturates 1.4gCarbohydrate 1.4gCarbohydrate 93.9g NME* sugars 93.9g NME* sugars 13gSodium 148mgSalt 13gSodium 148mgSalt 0.4gAverage cost of 3 0.4gAverage cost of 3 supermarkets: £1.20supermarkets: £1.20