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