Healthy Eating

As you know our school lunches provide the girls with not only healthy meals, but also a varied choice of international cuisine. For those who choose to bring their own lunch to school we thought it would be useful to provide some guidelines regarding healthy, balanced and nutritious packed lunches. The following information has come from 'Kids Food for Fitness' by Anita Bean.

Lunch should be approximately one third of a child's daily energy needs, as well as one third of their protein, carbohydrate, fibre, vitamin and mineral needs. The guidelines are based on the 'Food Pyramid' below which gives recommended daily portions for each food group.

Balancing the perfect lunch box:
A drink (200-300ml)
1-2 portions of fresh or dried fruit
I portion of salad or vegetables (e.g. in a sandwich filling)
2-3 portions from the grains group (e.g. either 2-3 slices of bread, 1-2 rolls, 4-6 crackers, small tub of pasta or a cereal bar
1 portion from the protein-rich food group (meat, fish, dairy, beans)
 
Drinks
A lunchtime drink will keep children well hydrated and avoid flagging energy levels in the afternoon. Children need 6-8 glasses a day, drinking plenty of fluid is also important to help their kidneys, brain and digestive system work properly.

Best Choices of Drinks:
Water
Milk or milkshake (keep chilled in a thermos)
Fruit juice (diluted 1 part juice, 2 parts water)
Organic fruit cordial (diluted 1 part cordial, 10 parts water)
 
Try to avoid squash which contains too much sugar and artificial additives. Also 'sugar-free' and 'diet' drinks which contain artificial sweeteners and additives. Fizzy drinks are not allowed in school.

Fruit & Vegetables
If a whole piece of fruit is unappealing the try chopping it up or provide a spoon or knife to help them eat the fruit.

Best Fruit Choices:
Apples
Pears
Satsumas, clementines & mandarins
Bananas
Grapes
Kiwi fruit (cut in half and eaten with spoon)
Cherries
Small container of strawberries or raspberries
Peaches or nectarines
Small box of raisins
Small bags of dried fruit (apricots, mango, pineapple)

Best Vegetable Choices:
Sticks of carrots, cucumber, peppers
Baby sweetcorn
Tomato, cucumber, lettuce or cress in a sandwich filling
Cherry tomatoes
 
Breads & Grains
Recommended choices:
Wholemeal, malted grain or wheatgerm bread
Wholemeal rolls
Mini-pitta bread
English Muffin
Mini-bagel
Tortilla wrap
Bread sticks
Wholemeal crackers
Pot of potato salad
Pot of pasta or rice salad
 
Sandwich Fillings
Recommended choices:
Lean ham and tomato
Grated cheese
Cucumber
Marmite & cheese
Low fat soft cheese
Tuna
Mozzarella and tomato
Hardboiled egg mixed with mayonnaise and cress
Banana and honey
Turkey slices with cranberry sauce
Avocado slices and chicken
Hummus and grated carrot
Cottage cheeses and pineapple
Salmon and cucumber
Chopped chicken and coleslaw

Dairy Products
Recommended choices:
Cheeses in the sandwich filling
Cheeses portion
Novelty cheese product (e.g. cheese strips or cheese strings)
Yoghurt
Fromage Frais
Milk or milkshake
Yoghurt drink
Carton of custard

Healthy Treats
Recommended choices:
Scone
Fruit bun or teacake
Mini-pancake
Cereal or breakfast bar (no nuts)
Breadsticks
Rice cakes
Plain popcorn
Plain reduced fat crisps
Small bag of dried fruit

No Nuts Policy - the school has a no nuts policy due to the risk of allergies.

Exercise
Children from 6-10 years should do 60 minutes of moderate intensity activity as part of their lifestyle every day. This can include everyday activities such as walking, unstructured play like ball games, 'chase', hide and seek; sports activities and PE. Total activity time can be broken down into several sessions and spread across the day.