Woolworths Educational Programme - The Smart Lunch Box
A few weeks ago I was telling you how excited I was to be attending the Woolworths Educational Programme – where the theme was The Smart Lunch Box. It was beautifully set up, and I learnt a lot.
One thing I was quite happy about is that I realized I don’t do too badly with Hayden’s lunch every day for school, and that our family eats pretty well all round. Hayden has never been a huge lover of fruit, and the only one he will eat is a banana (if I am lucky) Fortunately he has never had a problem with veggies. But I now buy him fruit roll which I cut up into bite size pieces which he loves, and the smoothies are also a great way of getting the fruit down.
Here is what we learnt:
THE SMART LUNCHBOX
Putting together balanced lunchboxes shouldn’t be a chore! Woolworths makes it easy – we have everything you need to create a nutritional, appealing and varied lunchbox from start to finish, including conveniently portioned, lunchbox ready packs.
6 OF THE BEST
Include foods from the following food groups in balanced proportions in the lunchbox:
• Carbohydrates are the main fuel for the body and essential for active, growing kids. Whole grain starches keep kids fuller for longer. Go for fibre- and nutrient-rich options like seed bread, whole wheat pitas or crackers, corn, whole wheat pasta, sweet potato or brown rice.
• Proteins like lean meat, fish, chicken, eggs and pulses are essential for the young growing body to function optimally and should be included in all main meals. Good lunchbox options include proteins that can be packed individually such as chicken strips or boiled egg; proteins that can be used for sandwich fillings such as lean cold meats, tuna or left -over mince meat; or options you can add to pasta such as left-over chicken or fish.
• Dairy and dairy alternatives are good sources of calcium, magnesium, vitamin B2 and vitamin D which aid the growth of strong bones and teeth and are thus a very important component of a balanced lunchbox. Opt for low fat milk and yoghurt and reduced fat cheese – remember that kids over the age of 2 should be following adult guidelines regarding the type and amount of fats consumed. If your child has a dairy allergy or is lactose intolerant, use dairy alternatives such as soya cultured yoghurt and soya, oat or rice drinks.
• Fruit and/or vegetables should always be included. Sneak these nutrient-packed foods into meals and snacks as often as possible, and keep options exciting -- fruit kebabs and vegetable sticks for dipping into yummy dips such as hummus and guacamole. Woolworths makes it easy for kids to eat more fruit and vegetables with options such as vegetable snack packs, blueberry tubs, 2 Go fresh fruit snack pots and mini dried fruit snack options.
• Small portions of fats – fats found in plants (nuts, seeds, avocado pear and plant oils) and oily fish (sardines, mackerel, salmon, and herring) maintain cell membranes, aid absorption of vitamins and assist brain development and should be included in small quantities at most meals.
• Don’t forget to include a bottle of fluid – water being the best choice! Fluid is essential for life. Our bodies are made up of more than half water; if we don't replenish our supplies we won’t survive for more than a few days! Increase the "kid appeal" of water by adding fresh fruit juice or crushed fresh fruit, freezing, and serving as fruit slush in funky water bottles.
A FEW IMPORTANT THINGS TO REMEMBER
• Keep lunchboxes fun and exciting! Add variety by using different types of bread, dried and fresh sliced fruit. Vary textures and flavours by adding soft foods (such as dried fruit, yogurt and soft breads) along with crunchy items (such as fresh apple or pretzels).
• Plan ahead. Compile weekly menus, cook extra to use as part of your lunchbox and have different sized containers at hand to pack different items that form part of your lunchbox.
• Be snack wise! Pack nutritional snack options and remember that children should balance activity with their snacking routine. Go slow on high energy, sugary and fatty snacks, and keep these for special occasions.
• Sneak in fruit and vegetables by adding it to sandwiches and pasta salads, presenting it in different shapes and sizes (like fruit kebabs, dried fruit strips, fruit purees mixed with yoghurt). Don’t forget Woolworths’ wide range of ready-to-eat sliced fruits and conveniently pre-packed vegetable options.
• If you are adding perishable items to your lunchbox, pack them into a small cooler box or freeze your child’s water bottle to use as an ice brick.
• If your child refuses to eat wholegrain or seed bread, make checker box sandwiches by taking one slice of Woolworths PLUS white bread and another slice of Woolworths Brown Low GI loaf, adding your favourite filling and slicing it into check box blocks.
• Remember to use spreads sparingly and opt for healthier options such as mashed avocado, hummus, nut butters and reduced oil mayonnaise.
LUNCHBOX MENUS
Here are some balanced lunchbox menus to get you started:
Lunchbox 1: Quick and easy (This menu also includes alternatives for kids who suffer from allergies or intolerances)
• Honey & Mustard Chicken Fillets 2 Go / Barbeque Chicken Fillets 2 Go
• Corn on the cob / mealie, boiled and cut into blocks (an alternative to bread for children with a wheat allergy or gluten intolerance)
• Rosa Tomato, Cucumber and Carrot Snack Pack
• Blueberries ( 75 g snack pack)
• Berry Soya Smoothie (alternative for children with lactose intolerance)
• Sparkling mineral water – lemon or lemongrass & lime
Lunchbox 2: Sandwich option
• To Go Beef and Mustard Sandwich OR homemade roast beef sandwich made with Woolworths Low GI Full for Longer Brown Seed Bread, salad cream and mustard as a spread, 2 slices Traditional Beef Pastrami, sliced tomato, grated carrot and lettuce.
• 40 g Breakfast Booster
• 80 g Low Fat Ayrshire Low Fat Strawberry, Vanilla & Caramel or Berry Flavoured Yoghurt
• Kids Big 5 fruit nectar blend
Did you know: Woolworths Kids Big 5 fruit nectar blends are made from fruit juice that is diluted with water and contain no added sugar or preservatives. It’s the ideal drink to add to a lunchbox instead of undiluted juice, cordials or soft drinks.
Did you know: The new low fat Ayrshire flavoured yoghurts for kids contain added calcium and Vitamin D to improve your child’s bone health. They also contain HOWARU™ probiotic cultures, which are clinically proven to improve general health when consumed regularly as part of a balanced diet.
Lunchbox 3: Salad option: Snack Pot or home made
• Homemade chicken pasta salad made with Woolworths Pasta Zoo animal shapes (or gluten free pasta), left-over roast chicken or BBQ Mini Chicken Fillets, Tangy Light Reduced Oil Mayonnaise mixed with a dash of chutney, chopped soft apricots, diced cucumber and red pepper.
• Sunripe Pineapple Snack Pot (180 g)
• 25 g Free Range Beef Sliced Biltong
• 100 ml Low Fat Ayrshire Strawberry or Granadilla Dairy Drink
Did you know: Woolworths tries to make it as easy as possible to pack nutritional and balanced lunchboxes by providing a wide range of conveniently portioned lunchbox options – such as 30g portions of mixed nuts and peanuts & raisins; 40g packets Sundried Fruit Strips, Sundried Tropical Fruit Strips and 80g Snack Fruit & Nut Mix, Soft Eating Pears, Mango Strips and much more!
Lunchbox 4: Vegetarian option
• Ready-to-eat Grain and Lentil Salad OR Roasted Butternut Rosa Tomato, Cucumber and Carrot Snack Pack with Roasted Red Pepper Hummus (pack separately in a small container)
• 40 g Snack Fruit and Nut mix
• 100 ml HOWARU™ Vanilla Probiotic Drink
• Sparkling mineral water
Did you know: It has never been easier to sneak those extra veggies into your child’s lunchbox! Woolworths offers ready-to-eat vegetable ‘Snack Packs’: with rosa tomato, cucumber and carrots OR rosa tomato, cucumber and cheese.
Lunchbox 5: Funky Friday box
• 2 Chicken and Pineapple Kebabs
• Mini Multiseed Wrap spread with low fat cottage cheese and filled with Superfood Beetroot and Carrot Salad OR Rainbow Salad
• 20g Slimmer’s Choice Pop Crisps or 15g Regular Mini Rice Crackers: Tomato
• Low Fat Strawberry Dairy Drink 6x100ml
