Thursday, August 11, 2011

97.3fm's resident dietitian Desi Carlos, from Tree of Life International, takes Robin, Terry & Bob, plus some worried callers, through the do's and don't's of what to put in your child's lunchbox.

Desi helps out some caller's with their questions





Read below for more information from Desi. 

Healthy Lunch Boxes for kids


It is important to look at providing enough food for your children so that feel satisfied and not hungry, enjoy what they are eating and of course provide all their dietary needs. Ask your children to be part of the lunch making – this way they choose what they will eat and then you can balance using the strategies below.

Firstly start with a high fibre white, wholemeal or multigrain bread or cracker alternative (eg Vitawheats, Ryvita) or try other breads like pita, lavash, mountain bread.

• Choose a protein fill – peanut butter (if allowed), fat reduced ham, turkey, silverside, pastrami, chicken, eggs, fat reduced cheese.
• Try for some veges – maybe lettuce or separately add carrot, celery, cucumber, snowpeas to the lunch box.
• Add  1-2 fruits – fresh, tubs of fruit in natural juice, dried fruit , fruit straps (100% fruit- such as True Fruit, Orgran)
• Dairy – fat reduced yoghurt or custard tubs, cheese sticks
• Add a treat (just one)– breakfast bar (Arnold’s farm or freedom food breakfast bar), 2 biscuits, 30g packet of chips, scone, 2 pikelets (with 100% fruit spread),  15g chocolate, small piece of cake…. This way your kids will feel normal, excited and also be able to show their friends their special treat….

Healthy Lunch Bag Ideas

Sandwiches are a popular choice for a school lunch. Remember that meats, dairy products, and eggs are perishable, so be sure to use a freezer pack to keep them cold. Choose whole grain bread, wraps, or pitas. If your child resists whole grain breads, use bread that is made with some whole grain but still has the flavor and texture of white bread. Each sandwich should have a healthy protein source and healthy toppings. Some suggestions:  sandwiches 1000-1200kj
 
•Tuna sandwich wrap with light mayonnaise, lettuce and tomatoes
•Egg salad sandwich on whole grain bread
•Peanut butter, cashew, or almond butter with a 100 percent fruit spread on whole grain bread (a healthier PB&J)
•Sliced turkey, lean roast beef, or chicken from the deli--or left over from last night's dinner--with light mayonnaise, mustard, and a slice of cheese
What should you send along with the sandwich? A piece of fresh fruit is healthy but can get a bit boring after a while. Skip the greasy chips and choose from these healthier ideas, just remember to keep perishables cold:  FRUIT – 400kj, 50g packet chips 1110KJ, 30g 700KJ
•Send a salad in a small plastic container. Keep the dressing on the side in a separate smaller container.
•Cheese sticks go well with sandwiches and are a good source of calcium. Cheese stick – 360KJ
•Whole grain snack crackers add a nice crunch and lots of healthy fiber. 300KJ – 2 crackers
•Make a fruit salad with grapes, melons chunks, and blueberries. ½ cup 320KJ
•Dried fruit, like raisins, dried cranberries or banana chips ½ handful 300KJ
•Nuts like almonds, cashews, or walnuts ½ handful 600KJ
•Pack a cold pasta salad, coleslaw, or potato salad. Homemade 600KJ
•Baby carrots with a small container of vegetable dip 100KJ
•Crunchy raw green beans with a small container of ranch or french onion dip 400KJ
•Prepackaged, flavored low-fat yogurt 800KJ (high fat 1300KJ)
Think Beyond the Sandwich
With insulated food jars, you can send hot foods to school, too, like leftovers from that delicious meal you made last night. Make sure the foods are heated up to at least 140 degrees before you load them into the insulated jars. Here are some hot food ideas: 
•Beef and vegetable stew with a hard roll
•Chicken noodle soup and whole grain crackers
•Lasagna with a salad and bread
•Chicken casserole with carrots and vegetable dip.
•Chili with whole grain crackers or bread
•Left over stir-fry or sautéed vegetables


All information is intended for general use only, and might not be suitable for some individual cases. If you would like more information regarded nutrition and well-being for you or your family, contact Desi at Tree of Life international. 

toli.com.au
ph: (07) 3891 6199