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:

https://www.bonappetit.com/test-kitchen/ingredients/article/breakfast-yogurt-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.

  1. Cook 1 cup of rice (brown)

  2. Cook the chicken (or leftovers) and then add it to the cooked rice

  3. Add in frozen veggies

  4. 3-4 tablespoons soy sauce

  5. Cook 2 mins


Taco beef Rice

  1. Cook 1 cup rice

  2. Cook 200g (roughly) beef mince in pan and add to rice

  3. Add corn and chopped capsicum into pan

  4. Add 1 packet of taco seasoning to the pan

  5. 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:


https://www.bonappetit.com/test-kitchen/ingredients/article/breakfast-yogurt-ideas


https://www.crunchandsip.com.au


https://www.oldelpaso.co.uk/mexican-recipes/beef-taco-rice-pan


https://www.taste.com.au/recipes/easy-fried-rice-3/5c89aa24-1de3-4ddc-9362-e68dfc489dc1

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