Healthy Balance of food given to children Week 2

The balance of good health Fruit & Vegetables PROTECTORS Carbohydrates ENERGY Dairy TEETH & BONES Proteins BUILDERS 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 Dairy TEETH & BONES Proteins BUILDERS 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  just a few are:-

Some ideas for varied and nutritious packed lunches Week 1MainDessertDrinkCostTime Falafel& hummous MondayPitta bread with tomato,A fruit yoghurtStill or sparkling£O onion & avocardo salad.& a pearmineral water A slice of quiche Tuesdaylorraine (ham and cheese)A currant bunFruit Juice£OO with potato and green salad& a satsuma Sliced roast beef with a Wednesdayhomemade mixedA fromage fraisA milk smoothie£££OOO vegetable & rice salad& a nectarine Chicken Tortilla wrap Thursdaywith sweet pepper,Seasonal berriesA yoghurt drink£££O carrot & tomato slices& a fruit scone Homemade salmonCrackers, cheeseA flavoured milk drink£OO Fridaypasta salad with peas && grapes sweetcorn £A little cost (£1.50 or below)OA little time 15 mins or less ££Similar to a school meal (£1.51 to £2)OOMore time (18 to 30 mins) £££A lot of cost (£2.01 or more)OOOA lot of time (31 mins or more)

Some ideas for varied and nutritious packed lunches Week 2MainDessertDrinkCostTime Turkey, Cream cheeseDried apricots & Monday& salad granaryorange segmentsA milk smoothie£££OO baguette Homemade sausage &Mixed fruit salad & a TuesdayBroccolismall piece of oatA yoghurt drink££OOO Pasta saladflapjack Egg and cress mulit-Nectarine Wednesdayseed sandwich with& a fromage fraisFruit juice£OO cherry tomatoes Homemade brown riceBanana Thursdaysalad with mango,& plain mixed seedssemi-skimmed milk£OO peppers & mixed salad Wholemeal pitta breadPlumStill or sparkling Fridaywith sardines & mixed& a bio yoghurtmineral water£O salad £A little cost (£1.50 or below)OA little time 15 mins or less ££Similar to a school meal (£1.51 to £2)OOMore time (18 to 30 mins) £££A lot of cost (£2.01 or more)OOOA lot of time (31 mins or more)

Some ideas for varied and nutritious packed lunches Week 3MainDessertDrinkCostTime Homemade couscousPineapple rings Mondaywith roasted vegetables& a small slice ofA milk smoothie£££OOO & mozzarella cheese.banana bread Ham salad baguetteFresh melon chunks Tuesday& slices of sweet& a fruit yoghurtStill or££O pepper sparkling water Homemade tuna & riceMixed Kiwi fruit & Wednesdaysalad with fresh tomatocherriesA flavoured milk£OO & cucumber& and plain yoghurt Mixed Vegetable & cheesePear Thursdaypizza, with grated carrot& some almondsFruit Juice££OO & beetroot salad Cherry tomatoes & a greenPeach Fridaysalad with mixed potato,& a slice of raisinA yoghurt drink££OO bacon and cheesebread £A little cost (£1.50 or below)OA little time 15 mins or less ££Similar to a school meal (£1.51 to £2)OOMore time (18 to 30 mins) £££A lot of cost (£2.01 or more)OOOA lot of time (31 mins or more)

Monday Lunchbox menu  Banana sandwich with wholemeal bread  Tomato  Boiled egg  Low-fat fruit yoghurt  Box of raisins  Semi-skimmed milk Nutrition information  Energy 521 kcalsProtein 25.1gFat 11.6gSaturates 4.6gCarbohydrate 84.9gNME* sugars 7.6gSodium 578mgSalt 1.4gAverage 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 8.1gSaturates 1.4gCarbohydrate 68.2g NME* sugars 0gSodium 293mgSalt 0.7gAverage cost of 3 supermarkets: £0.91  Energy 419 kcalsProtein 22.5g

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 kcalsProtein 21.3gFat 15.5gSaturates 7.5gCarbohydrate 82.2g NME* sugars 8.6gSodium 668mgSalt 1.6gAverage cost of 3 supermarkets: £1.25

Thursday Lunchbox menu  Tomato, mozzarella and pastrami ciabatta pizza  Carrot sticks  Kiwi and strawberry fruit salad  Reduced-fat strawberry fromage frais  Bottle of water Nutrition information  Energy 513 kcalsProtein 33.2gFat 13.7gSaturates 4.8gCarbohydrate 68.4g NME* sugars 0.6gSodium 668mgSalt 1.7gAverage cost of 3 supermarkets: £1.88

Friday Lunchbox menu  Chicken and couscous salad (with spring onion, red pepper and cherry tomatoes)  Pear  Banana milk Nutrition information  Energy 505 kcals Protein 25.6gFat 5.3gSaturates 1.4gCarbohydrate 93.9g NME* sugars 13gSodium 148mgSalt 0.4gAverage cost of 3 supermarkets: £1.20