Dadsclub.com.au/snack attack and lunch box ideas
 |
RELATED POSTS
- Tactics for happy meals
- 7 Tips for healthy eating
- Interview with Favourite TV chef, Iain Hewitson
- Cooking with dad and his girls
- Recipes for blokes and kids
- Snacks and lunchbox tips and ideas
- Recipes for all the dads you’re suppose to be
We’re committed to bringing you the most accurate information in everything we do.
We could not say or do this any better than what we have dished up here in these lunchbox suggestions for your kids to attack. The following is taken from The Sydney Westmead Hospital website
Get your kids attacking their snacks with these lunchbox beauties.
Disclaimer: This fact sheet is for education purposes only. Please consult with your doctor or other health professional to make sure this information is right for your child.
As part of a healthy diet your child should eat 3 main meals and 2-3 snacks a day. Snacks are an important part of daily food intake, especially for children. They need to be nutritious, tasty, quick and easy to prepare. Having small regular meals and snacks by choosing from all food groups (while watching fat intake) is a better approach than skipping meals and “bingeing” when hungry. The following snack ideas are suggestions to pack for school or to prepare at home between main meals. Healthy snacks are suitable for all children (unless advised otherwise by a dietitian).
Lunchbox ideas
School snack ideas:
- Slice of fruit loaf/bun/raisin bread.
- Pancake or pikelet (add mashed bananas to mixture for a change).
- Fruit/date/pumpkin/ or plain scone.
- Small pita bread (spread thinly with cheese spread or peanut butter, grated carrot, sprouts and roll up to serve).
- Small handful of rice crackers or baked wheat pretzels.
- Wholemeal crackers with a slice of low fat cheese.
- Rice cakes with thin scrape reduced-fat cream cheese (eg. Philadelphia Lite®) and Vegemite®.
- 1 cup Mini Wheats® breakfast cereal or 1 packet of Wheat Bites To Go®/Nutrigrain ®, Fruity Bix®.
- Cup of popcorn (pop in the microwave). Add a small amount of dried fruit for variety.
- Handful of home made pita chips (cut pita bread into triangles, sprinkle with a little parmesan cheese and bake 180ºC 15 – 20 minutes until crisp).
- Small can baked beans, spaghetti or creamed corn.
- Celery sticks with a thin spread of peanut butter topped with sultanas.
- Slice of low fat cheese with a bundle of carrot and celery sticks.
- Tub of low fat fruit yoghurt (freeze the night before in warmer months) or Lite Fromage Frais®.
- Small carton of reduced fat flavoured milk (eg. Oak Lite® or Lite White®).
- Fresh fruit – available in many varieties all year.
- Piece of fresh fruit or 1 cup of fruit salad in a container or canned fruit snack pack.
- Small handful of dried fruit or nuts (for over 5 year olds only).
- Small container of assorted salads (eg. tabouli, pasta, rice).
- Salad box with a hard-boiled egg, cherry tomatoes and a bread roll.
- Snow peas, feta, pitted olives.
- Can of jelly and fruit.
- Grissini sticks.
- Homemade pizza.
- Vegetarian quiche or frittata.
- Noodles with chicken and snow peas.
- Kibbeh felafel.
- Rissoles, meatballs or kebabs.
- Low fat cheese cubes or sticks.
- Steamed dim sims – still delicious cold.
- Sushi rice roll with avocado, carrot and tuna.
- Chicken drumstick.
Nutrition tip
School lunches
Fill the lunchbox with a variety of healthy foods. Be sure to include plenty of fresh fruit, salad vegetables and bread or low fat cracker biscuits. Put in low fat protein food such as meats, fish, dairy products, baked beans or boiled egg.
Try a variety of breads and rolls such as wholemeal, mixed grain, white hi-fibre, bagels, pocket, lavash, focaccia, turkish and flat breads. Use margarine/butter sparingly. If sandwich filling is moist (ie. avocado, cheese, salad etc) try to leave out margarine/butter. Dairy foods, meat and eggs need to be kept cold. Put a frozen drink bottle in with the lunch box or use a cooler bag.Cut sandwiches into strips or use a shape cutter for a novelty.
Try these sandwich fillings:
- Lean roast beef, lamb or pork with tomato and lettuce.
- Light cream cheese, grated carrot and sultanas.
- Low fat cheese, pineapple and lettuce.
- Ricotta or cottage cheese, tuna and snow pea sprouts.
- Baked beans (drained) and grated low fat cheese.
- Avocado, instead of margarine.
- Avocado, bean sprouts and tomato.
- Lean ham and fruit chutney.
- Roast beef or pastrami with salad
- Chopped egg, cucumber and lettuce.
- Chopped skinless chicken, low fat mayonnaise and lettuce.
- Tabouli salad, lettuce and fetta cheese.
- Peanut butter lightly spread, topped with chopped dried fruit (apricots and sultanas).
- Bananas mashed with ricotta cheese.
- Hommos, sliced tomato and sprouts.
- Rissoles, homemade meat pattie and tomato / tomato sauce.
- Tuna or salmon with low fat mayonnaise.
Nutrition tip
Ideas for home
Home snack ideas:
- Rice cakes lightly spread with ricotta or “light” cream cheese and vegemite or fruit spread.
- Toasted muffin with a scrape of honey or fruit spread.
- Slice of toasted wholegrain bread topped with ricotta cheese and fruit spread.
- Microwaved pappadums.
- Crispbreads with a low fat topping or plain biscuits.
- Wholewheat breakfast cereal and reduced fat milk.
- Toasted sandwich – use baked beans with a slice of low fat cheese or lean ham and creamed corn.
- Homemade muffins or buy a low fat muffin mix (check your supermarket).
- Frozen banana (spear peeled banana with icy-pole stick and freeze) or other frozen fruit such as grapes, peeled orange or mandarin segments.
- Scoop low fat ice cream with 1/2 cup canned unsweetened fruit.
- Banana smoothie (using skim or Lite White® milk or low fat soy drink, blend with 1/2 banana).
- Fruit yoghurt smoothie (blend 1/2 cup fruit yoghurt plus 1/2 cup skim milk or low fat milk) plus 1/2 cup canned unsweetened fruit.
- Ice blocks made with equal quantity fruit juice and low fat yoghurt.
- Ice blocks made on diet cordial.
- Fruit kebabs (skewer cubes of fruits on to bamboo skewers).
- 200gm tub of frozen yoghurt or low fat fruit yoghurt.
- Fruit platter with low fat yoghurt to dip into.
- Bowl of pumpkin soup (made with low fat evaporated milk or skim milk instead of cream).
- Vegetable rich soup with spirally pasta.
- Raisin toast.
- 2 minute noodles.
- Cheese scones or muffins (mix grated cheese in or sprinkle on top and grill).
- Crumpets with a scrape of margarine – try topping with tomato and cheese.
- Fresh fruit kebabs.
- Pikelet with jam or honey.
Nutrition tip
Home lunches
Try these sandwich fillings:
- Lean roast beef, lamb or pork with tomato and lettuce.
- Light cream cheese, grated carrot and sultanas.
- Low fat cheese, pineapple and lettuce.
- Ricotta or cottage cheese, tuna and snow pea sprouts.
- Baked beans (drained) and grated low fat cheese.
- Avocado, instead of margarine.
- Avocado, bean sprouts and tomato.
- Lean ham and fruit chutney.
- Roast beef or pastramis with salad
- Chopped egg, cucumber and lettuce.
- Chopped skinless chicken, low fat mayonnaise and lettuce.
- Tabouli salad, lettuce and fetta cheese.
- Peanut butter lightly spread, topped with chopped dried fruit (apricots and sultanas).
- Bananas mashed with ricotta cheese.
- Hommos, sliced tomato and sprouts.
- Rissoles, home-made meat pattie and tomato / tomato sauce.
- Tuna or salmon with low fat mayonnaise.
Take-away snacks
- One small Vitari® or frozen yoghurt.
- Low fat ice creams such as Billabong®.
- Plain ice blocks.
- Low fat yoghurt or low fat dairy snack.
- 300ml carton of Oak Lite® or Lite White® flavoured milk.
- Baked wheat pretzels or popcorn.
- Corn on the cob (forget the butter!)
Drinks
Water and milk are the best drinks for children.
Label reading
Processed snacks can contain a lot of hidden fats. Check the nutrition panel and choose product with <10g fat per 100g/100ml.
Involve your child in choosing their own lunch from a range of healthy options. Children who are involved in their own food choices may be more likely to change to good life-long eating habits.
RELATED POSTS
- Tactics for happy meals
- 7 Tips for healthy eating
- Interview with Favourite TV chef, Iain Hewitson
- Cooking with dad and his girls
- Recipes for blokes and kids
- Snacks and lunchbox tips and ideas
- Recipes for all the dads you’re suppose to be
Email This Article
Loading ...
TOP 10 list for BETTER SCHOOL FOOD
1. Eliminate All Products Containing Partially Hydrogenated Oils
Trans fats increase harmful LDL cholesterol and decrease good cholesterol, which can contribute to heart disease.
2. Eliminate High Fructose Corn Syrup
High Fructose Corn Syrup (HFCS) has a high glycemic index and converts to fat more than any other sugar. It increases the risk of type 2 diabetes, obesity, coronary heart disease, strokes, and cancer. Americans consumed on average 62.6 pounds of HFCS in 2001 according to the USDA. Many of the products on the market containing HFCS are geared towards children.
3. Pay Attention to Portion Size
Researchers have found that portion size matters as much as taste when it comes to overeating. A recent study showed that large packages and containers prompted people to eat more than the actual recommended serving size regardless of taste. These oversized packages can be especially confusing to children, who may not look at nutrition labels regarding varying portion sizes – especially worrisome because children and teenagers are getting a greater percentage of their calorie intake from snacks.
4. Serve More Fresh Fruit & Vegetables
Many U.S. school children are consuming more calories daily than needed, as well as choosing foods and snacks that are low in nutrients. In order to achieve normal growth and development of children and to reduce the risk of various chronic diseases, nutrient recommendations must be linked to keeping calories under control. With nearly 50% of the calories of children being consumed outside the home, it is imperative that schools offer nutrient-dense foods such as fresh fruit and vegetables in order to obtain the USDA daily recommendations.
5. Support Local Farms / Set up Farm-to-School Programs
Farm-to-school programs, through which locally grown foods are served and promoted, are beneficial for a number of reasons. Fruits and vegetables sourced locally are fresher, so they taste better, resulting in kids eating more of them. The purchase of locally-grown foods supports the local economy and strengthens the local food system. Farm-to-school programs allow students to learn about, as well as appreciate, the sources of the foods they eat and to understand the importance of local agriculture. Farm-to-school programs benefit the environment by cutting down on the amount of fossil fuels used to transport food from the farm to the consumer.
6. Offer Vegetarian Options Daily
As the quality of mass produced animal protein sources comes under scrutiny based on the amount of residual antibiotics, hormones, steroids and saturated fat content, vegetarian meals are wholesome options to be incorporated into school lunch on a rotating basis. Institutional foods, as purchased by many schools, may not always provide the most wholesome sources of animal protein. Vegetarian meals, not only wholesome and nutritious, also tend to be more economical, assisting the food budget.
7. Serve More Whole Grains & Beans
The body needs carbohydrates mainly for energy. The best sources of carbohydrates are whole grains because the body cannot digest them as quickly as highly processed carbohydrates. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes. Eating whole grains may also make kids feel more satisfied for a longer period of time.
8. Discontinue Use of Poor Quality Oils
Partially hydrogenated oils used for frying and food preparation, which are usually industrially processed oils such as soy, corn, cottonseed and canola, are derived from genetically modified food sources and extrapolated into oil using high heat and chemical processes, thus denaturing the oil and making it difficult to be utilized properly by the body. This phenomenon is linked to many diseases.
9. Give Adequate Time for Students to Eat Lunch
Students need adequate time to eat to meet their nutritional needs, which is essential for optimal student health and performance. Students who aren’t rushed can relax, make healthier food choices, and enjoy their food more. Food served but not eaten does not contribute to nutritional health. Allowing enough time for students to eat can also prevent transient hunger that hinders attention and learning.
10. Decrease Refined Carbohydrate Foods & Snacks
Highly refined carbohydrates are rapidly absorbed into the body, much like ingesting simple sugars, resulting in a spike in glucose levels. This causes individuals to still feel hungry or to become hungrier sooner, only to consume even more food. This repetitive pattern is believed to contribute to the obesity epidemic. It also increases the risk for type 2 diabetes and heart disease.
FROMhttp://www.betterschoolfood.org/what_you_can_do/top10list.cfm
Fuel Your Kids Brain
The benefits of omega-3 and 6
Kids grow at a rapid rate and we want to do everything we can to support them in any way we can!
Brain health is an often overlooked, but vitally important issue in growing children. Now our brains are made up of about 60% fat so it makes sense we need to feed our brains with good fats! The best whole food sources of fat are nuts, seeds, avocados and my favourite flaxseed oil. Fish oil is also a really popular source of omega-3
fatty acids, but cos I’m a fruit and veggie fan I’m going for flax!
Now the trick with flaxseed oil is to keep it refrigerated and to use it within 6 weeks. Why you ask? Well flaxseed oil, also known as linseed oil, is a poly-unsaturated fat and will begin to oxidize when it’s exposed to light and air. Flaxseed oil has a strong nutty flavor, so with kids it’s sometimes easier to hide it in a smoothie or yoghurt.
Of course you can also get the straight flaxseeds, ground flaxseed, and even LSA which is a mix of linseed, sunflower seeds and almonds – very yummo on breaky cereals.
Flaxseed (Linum usitatissimum) oil provides the body with both omega-3 and 6 fatty acids, and has been linked
to improving memory and aiding learning. Omega-3 and 6 has also been linked to preventing depression. The omega-3 fatty acid is called alpha-linolenic acid which is a biologic precursor to omega-3 fatty acids such as eicosapentaenoic acid (EPA), which means it not only supports brain health, it has also been linked to cardiovascular health as well, so you can see why flaxseed oil or flaxseed meal is a great addition to everyone’s eating plan!
Studies are revealing that there may also be a connection between low omega-3 intake and ADHD (attention deficit hyperactivity disorder), learning disorders, behavioral problems and hyperactivity.
Check out this interesting link http://www.addadhdadvances.com/efa-depression.html
Now to nuts! My favo nuts are; walnuts, almonds, brazil nuts (just three brazil nuts provides the daily requirements of selenium, which is a potent antioxidant linked to preventing cardiovascular disease), pecans and the good old Ozzie macadamia nut!
If there is a nut allergy look into alternatives like tahini (sesame seed spread), flax, pepitas and sunflower seeds.
Everyone is different though, so if there is any allergy it’s worth seeking professional advice!
So to give your kids the best head start for brain health go for foods rich in essential fatty acids: nuts, seeds,
flax and the good old avo!
Lola Berry
For more great information on kids’ nutrition visit http://www.lolaberry.com
See more @ http://www.fitforlifeonline.com.au
[...] 8. Be prepared for school lunches. Have lunch bags, drink bottles and wraps in one place. Don’t forget freezer packs. Some lunch items can be prepared the night before or several days-worth at a time, such as cut up vegies. Have all your pre-packaged snacks organised. [...]
Here’s some useful websites and books with great tips and ideas for a healthy lunch box.
1) School-age nutrition and fitness: in a nutshell – Raising Children Network – http://www.raisingchildren.net.au
2) A Healthy Lunch Box – Children, Youth and Women’s Health Service – http://www.cyh.com
3) School Lunches – Children, Youth and Women’s Health Service – http://www.cyh.com
4) Healthy Lunch Boxes for Children – Go For Your Life – http://www.goforyourlife.vic.gov.au/
Books:
Kids’ Healthy Lunchbox
The Top 100 Recipes for a Healthy Lunchbox
Love Notes in Lunchboxes
If there’s one thing nutritionists agree on, it’s that all snack bars are not the same! With so many options on the shelves these days and with so many products claiming to be something they’re not, the idea of finding a wholesome on-the-go food option can seem daunting, sometimes just too much trouble. But Be Natural Four bars are full of natural ingredients you can actually see, so you know they’re the real deal. I recommend them to my clients and I recommend them to you.
I hope you enjoy them as much as I do!
Dr Joanna McMillan
Registered Nutritionist & Accredited Practising Dietitian
Proven lunches for Primary school:
Dried fruit snacks
Vita Weet crackers / or bird seed bread with cheese and vegemite / cheese lettuce / ham cheese etc..
Miso Soup saches – simply add boiling water
Fresh fruit