Healthy eating
Healthy lunch box:
- Tasty and colorful foods
- High nutritional value
- Safe and free from contamination especially during the summer season and when going on long trips
- In accordance with the school nutrition policy
Benefits of healthy school lunches
- Promotes growth and intellectual development
- Meets daily energy requirements
- Prevents illnesses and promotes optimal child health
- Prevents immediate health problems such as iron deficiency anemia, obesity, eating disorders and dental caries
- Contributes to preventing long-term health problems such as diabetes, cancer and coronary heart disease
Kids need energy from the correct foods to grow, study, play and be active.
When it comes to starchy foods opt for good carbohydrates
Examples of starchy foods include:
- Bread: toast, tortilla bread (preferably whole wheat)
- Bagels (preferably whole wheat)
- Rice cakes
- Pasta ( preferably whole wheat)
- Oats, barley, beans,
Vary your fruits and veggies
Examples:
- 1 medium apple
- 1 medium banana
- Handful of grapes (10 to 12 pcs) – cut in half
- 2 broccoli florets , cucumber or any dark leafy vegetables
- 3 heaped tablespoons of peas or any other legumes
Incorporate proteins, such as:
- Cheese
- Meat kabab
- Beans in a salad
- Egg salad sandwich
- Lentils in pasta
Calcium-rich foods include:
- Low fat yoghurt
- Cheese
- Pudding made with low fat milk
- All milk or milk products fortified with vitamin D or Ca
Include healthier treats and snacks:
- Oat muffins
- Quinoa and seed crackers
- Breadsticks
- Homemade popcorn
Thirst quenchers
It is important that children drink enough water during the day to avoid dehydration. Avoid fizzy drinks and sweetened juices.
Food safety tips:
- Wash your hands before you prepare the lunch
- Remind your children to wash their hands before eating
- Refrigerate cooked food promptly
- Beware of cross contamination
Make the lunch kid friendly
- Make it look appealing
- Use fun stickers and napkins
- Correct portion sizes
