From the School Nurse

Healthy Food Choices for the School Day

School age is the perfect time for children to learn about healthy food, bodies and activity. Children of this age learn quickly but are also influenced by their friends and popular trends.Children need a wide variety of foods for a well-balanced diet. The amount of physical activity they have in a day will be an important part of how much they need to eat. When children are busy and active, snacking is important to keep energy levels high. A healthy morning snack at recess and one after school are usually needed each day.

Breakfast is important

It is important to eat breakfast. A good night’s sleep followed by food in the morning helps your child to stay active and learn at school. Be a role model and let your child see you eat breakfast too. A bowl of cereal with milk and fresh or stewed fruit is a great starter for the whole family. And if time in the mornings is short, your child can get a healthy breakfast at school.

School lunches

While we have a canteen that offers a range of food choices, an alternative is a packed lunch from home. This is a great way for your child to learn about healthy food choices and to help get it ready.A lunch box could include:

• Sandwiches or pita bread with cheese, lean meat, hummus and salad
• Cheese slices, crackers with spread, and fresh or dried fruits
• Washed and cut up raw vegetables or fresh fruits
• Frozen water bottle or tetra pack of milk, particularly in hot weather.

School lunches – foods to limit

“Red occasional”, sugary, fatty and salty foods should only make up a very small part of your child’s diet. It is best if these foods are limited in everyday school lunches:

• Processed meats such as salami, ham, pressed chicken and Strasbourg
• Chips, sweet biscuits, and muesli bars and breakfast bars
• Fruit bars and fruit straps
• Cordials, juices and soft drinks.

After-school snacks

Children’s appetites at this age may vary depending on how active they are, so allow them to choose how much they need to eat while offering a wide variety of healthy foods. Some children only eat small amounts at the evening meal, so make sure that the afternoon snack is nutritious, not just high in energy.Some after school snack ideas could be:

• A sandwich with a glass of milk
• Cereal and fruit
• A bowl of soup and toast.

Reference - www.betterhealth.vic.gov.au