Healthy Balance of food given Healthy Balance of food given to childrento children

Week 2Week 2

The balance of good healthThe balance of good health

Fruit & Vegetables PROTECTORS

Carbohydrates ENERGY

DairyTEETH & BONES

ProteinsBUILDERS

Sugar and Fats FUELS

NOURISHMENT THAT MATTERS NOURISHMENT THAT MATTERS NOT NUMBERSNOT NUMBERS

No child should be on a dietNo child should be on a diet Must eat 3 meals a dayMust eat 3 meals a day No growing teenager should cut out anythingNo growing teenager should cut out anything Try and keep your sugar level on a straight line. Try and keep your sugar level on a straight line. GI (GI (Glycemic Index) Glycemic Index) products do this products do this ““5 a day” fruit and veg……………fruit juice, tinned 5 a day” fruit and veg……………fruit juice, tinned

fruit, smoothies, soupsfruit, smoothies, soups

Vegetables….ProtectorsVegetables….Protectors

CARBS……ENERGYCARBS……ENERGY

Protein…..builderProtein…..builder

Dairy……Teeth & BonesDairy……Teeth & Bones

Sugar and Fats…..instant FuelSugar and Fats…..instant Fuel

The balance of good healthThe balance of good health

Fruit & Vegetables PROTECTORS

Carbohydrates ENERGY

DairyTEETH & BONES

ProteinsBUILDERS

Sugar and Fats FUELS

Packed LunchPacked Lunch

Parents face some challenges Parents face some challenges when putting together a when putting together a nutritious, practical and nutritious, practical and affordable packed lunch that affordable packed lunch that their children will actually eat.their children will actually eat.

Plenty of suggestions on Plenty of suggestions on government web site government web site http://www.eatwell.gov.uk/http://www.eatwell.gov.uk/

just a few are:- just a few are:-

Some ideas for varied and nutritious packed lunches

Week 1 Main Dessert Drink Cost Time

  Falafel& hummous        

Monday Pitta bread with tomato, A fruit yoghurt Still or sparkling £ O

  onion & avocardo salad. & a pear mineral water    

  A slice of quiche        

Tuesday lorraine (ham and cheese) A currant bun Fruit Juice £ OO

  with potato and green salad & a satsuma      

  Sliced roast beef with a        

Wednesday homemade mixed A fromage frais A milk smoothie £££ OOO

  vegetable & rice salad & a nectarine      

  Chicken Tortilla wrap        

Thursday with sweet pepper, Seasonal berries A yoghurt drink £££ O

  carrot & tomato slices & a fruit scone      

  Homemade salmon Crackers, cheese A flavoured milk drink £ OO

Friday pasta salad with peas & & grapes      

  sweetcorn        

£ A little cost (£1.50 or below) O A little time 15 mins or less

££ Similar to a school meal (£1.51 to £2) OO More time (18 to 30 mins)

£££ A lot of cost (£2.01 or more) OOO A lot of time (31 mins or more)

Some ideas for varied and nutritious packed lunchesWeek 2 Main Dessert Drink Cost Time

  Turkey, Cream cheese Dried apricots &      

Monday & salad granary orange segments A milk smoothie £££ OO

  baguette      

  Homemade sausage & Mixed fruit salad & a      

Tuesday Broccoli small piece of oat A yoghurt drink ££ OOO

  Pasta salad flapjack      

  Egg and cress mulit- Nectarine      

Wednesday seed sandwich with & a fromage frais Fruit juice £ OO

  cherry tomatoes        

  Homemade brown rice Banana      

Thursday salad with mango, & plain mixed seeds semi-skimmed milk £ OO

  peppers & mixed salad        

  Wholemeal pitta bread Plum Still or sparkling    

Friday with sardines & mixed & a bio yoghurt mineral water £ O

  salad        

£ A little cost (£1.50 or below) O A little time 15 mins or less

££ Similar to a school meal (£1.51 to £2) OO More time (18 to 30 mins)

£££ A lot of cost (£2.01 or more) OOO A lot of time (31 mins or more)

Some ideas for varied and nutritious packed lunchesWeek 3 Main Dessert Drink Cost Time

  Homemade couscous Pineapple rings      

Monday with roasted vegetables & a small slice of A milk smoothie £££ OOO

  & mozzarella cheese. banana bread      

  Ham salad baguette Fresh melon chunks      

Tuesday & slices of sweet & a fruit yoghurt Still or ££ O

  pepper   sparkling water    

  Homemade tuna & rice Mixed Kiwi fruit &      

Wednesday salad with fresh tomato cherries A flavoured milk £ OO

  & cucumber & and plain yoghurt      

  Mixed Vegetable & cheese Pear      

Thursday pizza, with grated carrot & some almonds Fruit Juice ££ OO

  & beetroot salad        

  Cherry tomatoes & a green Peach      

Friday salad with mixed potato, & a slice of raisin A yoghurt drink ££ OO

  bacon and cheese bread      

£ A little cost (£1.50 or below) O A little time 15 mins or less

££ Similar to a school meal (£1.51 to £2) OO More time (18 to 30 mins)

£££ A lot of cost (£2.01 or more) OOOA lot of time (31 mins or

more)

MondayMonday

Lunchbox menuLunchbox menu Banana sandwich with Banana sandwich with

wholemeal bread wholemeal bread Tomato Tomato Boiled egg Boiled egg Low-fat fruit yoghurt Low-fat fruit yoghurt Box of raisins Box of raisins Semi-skimmed milkSemi-skimmed milk

Nutrition informationNutrition information

Energy 521 kcalsProtein Energy 521 kcalsProtein 25.1gFat 11.6gSaturates 25.1gFat 11.6gSaturates 4.6gCarbohydrate 4.6gCarbohydrate 84.9gNME* sugars 84.9gNME* sugars 7.6gSodium 578mgSalt 7.6gSodium 578mgSalt 1.4gAverage cost of 3 1.4gAverage cost of 3 supermarkets: £0.60 supermarkets: £0.60

TuesdayTuesday

Lunchbox menuLunchbox menu Melon and satsuma Melon and satsuma

kebabs kebabs Soy milk, banana and Soy milk, banana and

strawberry smoothie strawberry smoothie

Salmon and rice salad Salmon and rice salad (with peas, sweetcorn (with peas, sweetcorn and spring onion) and spring onion)

Nutrition informationNutrition information Fat 8.1gSaturates Fat 8.1gSaturates

1.4gCarbohydrate 1.4gCarbohydrate 68.2g NME* sugars 68.2g NME* sugars 0gSodium 293mgSalt 0gSodium 293mgSalt 0.7gAverage cost of 3 0.7gAverage cost of 3 supermarkets: £0.91supermarkets: £0.91

Energy 419 Energy 419 kcalsProtein 22.5gkcalsProtein 22.5g

WednesdayWednesday

Lunchbox menuLunchbox menu 3 oatcakes with Red 3 oatcakes with Red

Leicester cheese Leicester cheese Chutney Chutney Reduced-salt ham Reduced-salt ham Cherry tomatoes Cherry tomatoes Carrot sticks Carrot sticks Cucumber sticks Cucumber sticks Fruit in jelly Fruit in jelly Dried apricots Dried apricots Semi-skimmed milk Semi-skimmed milk

Nutrition information Nutrition information

Energy 532 kcalsProtein Energy 532 kcalsProtein 21.3gFat 15.5gSaturates 21.3gFat 15.5gSaturates 7.5gCarbohydrate 82.2g 7.5gCarbohydrate 82.2g NME* sugars 8.6gSodium NME* sugars 8.6gSodium 668mgSalt 1.6gAverage 668mgSalt 1.6gAverage cost of 3 supermarkets: cost of 3 supermarkets: £1.25£1.25

ThursdayThursday

Lunchbox menu Lunchbox menu Tomato, mozzarella and Tomato, mozzarella and

pastrami ciabatta pizza pastrami ciabatta pizza Carrot sticks Carrot sticks Kiwi and strawberry fruit Kiwi and strawberry fruit

salad salad Reduced-fat strawberry Reduced-fat strawberry

fromage frais fromage frais Bottle of water Bottle of water

Nutrition informationNutrition information

Energy 513 kcalsProtein Energy 513 kcalsProtein 33.2gFat 13.7gSaturates 33.2gFat 13.7gSaturates 4.8gCarbohydrate 68.4g 4.8gCarbohydrate 68.4g NME* sugars 0.6gSodium NME* sugars 0.6gSodium 668mgSalt 1.7gAverage 668mgSalt 1.7gAverage cost of 3 supermarkets: cost of 3 supermarkets: £1.88£1.88

FridayFriday

Lunchbox menu

Chicken and couscous Chicken and couscous salad (with spring salad (with spring onion, red pepper and onion, red pepper and cherry tomatoes) cherry tomatoes)

Pear Pear Banana milk Banana milk

Nutrition informationNutrition information

Energy 505 kcals Energy 505 kcals Protein 25.6gFat Protein 25.6gFat 5.3gSaturates 5.3gSaturates 1.4gCarbohydrate 1.4gCarbohydrate 93.9g NME* sugars 93.9g NME* sugars 13gSodium 148mgSalt 13gSodium 148mgSalt 0.4gAverage cost of 3 0.4gAverage cost of 3 supermarkets: £1.20supermarkets: £1.20