Articles
Munching the Healthy Way
If children are to do their best at school, it is essential they have a hearty breakfast and a well balanced lunch.
Some schools offer healthy items to purchase from canteens. Parents can also increase variety in what they put in the lunch box.
Healthy canteen choices are:
Cold
- Fruit platter with cottage or cheddar cheese and wholemeal bread.
- Green salad, potato salad and coleslaw with added apple, carrot and chopped nuts
- A skinless chicken piece with spicy sauce, rice and vegetables.
- Assorted Sushi
- Cold low fat sausages plus salad
- English muffin / whole meal bread / lavash / bread roll with assorted fillings
eg: lean meat / chicken / salmon / tuna / cheese / hommus / egg and salad and sprouts.
Hot
- Hot soup with a fresh roll
- Macaroni Cheese and salad
- Spaghetti Bolognaise and salad
- Hot cheesy roll with chopped lean ham and pineapple
- Fresh pizza squares
- Hot beef roll and side salad
- Stuffed baked potato fill with:
- Creamed corn and chopped lean bacon
- Cottage cheese, chives and gherkin/beetroot
- Baked beans, onion and apple and topped with melted cheese
- Tomato salsa with melted cheese and yoghurt
- Chopped chicken and mashed pumpkin
- Tuna, gherkin and celery topped with melted cheese
Desserts
- Any fresh fruit, eg: slices of fresh watermelon or pineapple, bunches of grapes or fresh apples, pears, oranges or bananas.
- Any dried fruit, eg: pears, peaches, dates, apricots, sultanas, figs.
- Tinned fruit in natural juice
- Fresh fruit salad
- Yoghurt
- Soft serve frozen yoghurt
- Fruit and custard
- Rice pudding
Drinks
- Reduced fat milk, plain or flavoured
- Fruit Juice
- Water
- Weak cordial
- Fruit smoothies
Healthy choices for parents to pack:
Left overs - serve with side salad:
* Cold low fat sausages or rissoles.
* Pasta salad or lasagne
* Zucchini slice, quiche or fritatta
Sandwiches or rolls with salad and
* Lean ham and light cheese slices
* Salmon and sprouts
* Light grated cheese and pineapple ( well drained)
* Chopped chicken and avocado
* Tuna and grated cheese
Use a scrape of Canola margarine / low fat mayonnaise / avocado / light cream cheese for sandwiches.
Alternatives to bread and rolls
* Large crackers such as Rye Vita or Vita Wheat
* Pita bread
* Lavash bread (add filling and roll just before eating.)
Extras to finish or for morning break
* Fresh, tinned or dried fruit
* Homemade muffins, carrot cake or fruit and nut biscuits
* Commercial breakfast bars (contain less fat than muesli bars)
* Carrot, cucumber, zucchini, celery sticks and cherry tomatoes
* Little boxes of sultanas
* Fruit salad or fruit leathers
* Cracker biscuits and vegemite / peanut paste
* Rice cakes and honey
Remember to include sufficient fluids - see Drinks
In summer food needs to be kept cold. Use an insulated bag and include a cooler pack or frozen juice. If possible the lunches should be stored in a cool place at school.
In winter hot soup in a thermos may be sent or combine food from home with a healthy choice from the canteen.
A good recipe to have for dinner and serve cold in the school lunch the next day.
Recipes
Baked Frittata : A baked version of the traditional Italian vegetable omelette.
Added to site on : Wednesday, 1 September 1999