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Routine of food
Routine of food
When we are at home, it is easy to get into the routine of going to the fridge or the cupboard whenever you want. However the best routine is to ensure that you are eating at regular times including Breakfast, Morning tea, Lunch, Afternoon Tea and Dinner occasionally Dessert.
When you are getting back into routine, consider packing a lunchbox while you are still at home, eating at regular times and getting used to not eating during class times.
These years are a critical period of growth and development, so good nutrition is essential. During adolescence, the need for most nutrients including energy, protein, vitamins and minerals increases. Appetite often increases, so it’s key to have plenty of healthy foods on offer. As teens gain more independence, it can also be tempting to eat more energy dense snack foods and fast foods that are high in fat, sugar and salt and low in other more important nutrients.
Choosing a healthy diet during teen years
The best way to make sure teens are getting all of the nutrients they need, is to eat mainly from the core food groups:
Plenty of different vegetables, including legumes
Fruit
Whole grains such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds
Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat
Packing a healthy lunchbox
Packing a healthy lunchbox
When children eat well they behave better, and they are able to concentrate for longer. Packing a healthy school lunchbox will help them to learn and be happy at school.
7 steps to a healthy lunch box
1. Make time to prepare. Write a shopping list to make sure fresh fruit and vegetables, milk and yoghurt, bread and crackers are available.
2. You can save by purchasing seasonal fruit and vegetables to ensure good quality and value for money.
3. Make your own snacks. Build snack packs from fresh ingredients bought in bulk.
4. Look after the environment. Put sandwiches in reusable containers instead of plastic.
5. Choose a mix from the 5 food groups - grains, fruit, vegetables, dairy and proteins.
6. Make water your drink.
7. Keep it cool by freezing a water bottle or put a small ice pack in the lunchbox.
Life Education - Packing a healthy lunchbox
Try this really fun Lunchbox Builder for other great ideas and recipes.
Tips for fussy eaters
1. Involve your child
1. Involve your child
Talk to your child and find out what foods they like. Discuss healthier options and let your child know why they are important. Focus on things such as brainpower and energy.
Try new foods with your child at home before adding them to the lunchbox. Eating together in an environment they feel safe can help. It can often take many attempts, so continue to expose your child to new foods.
Try offering options, rather than asking "What do you want for lunch?" you could try "We are having chicken wraps for lunch - would you like apple slices or grapes with it?" That way, they are offered healthy options, while still giving them power to choose.
2. Keep it simple
2. Keep it simple
Keep snacks bite size so they can quickly eat and play, and remember to make sure the lids are easy to open.
Limit the number of choices. Too many options can be overwhelming and confusing for children and often results in the lunchbox coming home with uneaten food.
3. Keep it separate
3. Keep it separate
Picky eaters often don’t like their food touching. Using bento style lunchboxes, small containers or silicone muffin cases can help.
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