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FOR IMMEDIATE RELEASE                                         11th JANUARY 2000

 

Back to School Lunches

How do we achieve the seemingly impossible balance of what kids will eat and what is actually good for them?

Sure, we could put in a packet of chips, biscuits and a fruit drink, but what good will it do them except add some calories, fat and sugar. Certainly their intake of iron, calcium, fibre and B vitamins will be inadequate. In the long term this can lead to iron deficiency, osteoporosis, constipation and even inadequate growth.

According to Nutrition Australia Nutritionist, Kristie Bell, it’s not mission impossible. "Many parents say one of the major problems with school lunches is when the children bring them home! Try to give the kids some choice about what they take for lunch, and if possible, get them involved with preparing the ‘healthier’ foods."

To help you get back into the school lunches routine, Nutrition Australia’s Nutritionist Kristie Bell and Home Economist Louise D’Allura have put together these tips.

What is a Healthy School Lunch?
Choosing foods for a healthy school lunch that kids will eat can be easy. According to Nutritionist Kristie Bell, "Start by choosing a variety of foods using the Healthy Eating Pyramid as a guide. This will ensure that your child is receiving adequate nutrition during the day. Don’t forget to include mainly breads and cereals (bread, rice, pasta etc), fruit and vegetables and moderate amounts of dairy and meat or meat alternatives."

Here is an example morning tea:

Food Food Group
Scone
Banana
Cheese slice		 bread or cereal
fruit
dairy

And an example lunch:

Food Food Group
Sandwiches
Salad filling for the sandwich
Tuna or other lean meat
Apple
Milk drink (frozen)		 bread or cereal
vegetable
meat
fruit
dairy

Tips from the Nutritionist for a Healthy Lunch Box

  • The dairy products are particularly important, watch that your children are not replacing milk with juice all the time. Encourage children to drink water throughout the day.
  • Save sweet and fatty treats for special occasions. In most children’s lives there are more than enough birthdays, holidays and other special occasions.
  • Choose healthy snack food options including cheese sticks, canned or fresh fruit, rice cakes, pikelets etc.

To Jazz up Sandwiches

  • Try two or three different types of bread in the one sandwich for a rainbow effect – white, multigrain, brown, rye, raison, etc. Try using a French stick, roll, pocket bread or flat bread.
  • Use a range of sandwich fillings – cold meats, egg, cream cheese and sultanas or banana and honey.

Keep it Cool
In order to keep your child’s lunch as fresh as possible keep it cool. You can keep a lunch box cool by:

  • Freezing drinks such as UHT milks or 100%fruit juice
  • Including an ice brick or a frozen drink bottle

Plan Ahead!
Planning ahead for the busy times helps you get through them a little easier. Think through the lunches you will be preparing for the next week and make sure you buy the ingredients when you do your regular shopping.

The Tuckshop
It is possible for children to be well fed from the tuckshop. Give your child guidance on how to spend their money. Nutrition Australia has a "Nutrition in Schools" program to assist school tuckshops develop healthier menus and ideas for teachers on how to best support the tuckshop’s endeavours. Nutritious choices from the tuckshop include hamburgers, sandwiches and rolls, salads, fruit, and milk drinks. The not-so-healthy choices include high fat foods such as pies, chips and sausages rolls.

Nutrition Australia’s book "Healthy Food For Families" contains more ideas for lunches on-the-go and tasty takeaways for school. It is available as a back to school special for just $5.00. Phone 07 3876 2677 to obtain your copy.

- Ends -

For more information and story opportunities contact:

Kristie Bell             or           Claire Harrison

Nutritionist                               Nutritionist

Nutrition Australia                  A/Executive Officer (Qld)

Ph: 07 3876 2677                 Nutrition Australia

                                                Ph: 07 3876 2677

Or visit the Nutrition Australia website: http://www.NutritionAustralia.org

 

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