Whelehans pharmacy school lunches part 2
As I mentioned last week, a child’s lunch box should be low in fat, salt, and high in essential vitamins, minerals and nutrients. Lunches should be fibre rich (to avoid constipation), full of fruit and vegetables, contain a dairy option and have lean protein.
Carbohydrates: There should be at least two portions of carbohydrates in a kid’s lunch box, and should be fibre rich. Whole grain varieties of carbohydrates keep you feeling fuller for longer and release energy over a longer period of time.
-2 slices of whole grain bread
-1 Whole grain medium roll
-1 Pitta pocket
-1 tortilla rap
-2 tablespoons of brown rice, pasta, or couscous
Protein: Include one portion of protein or a protein alternative in your kids lunch box. Opt for lean cuts of meat such as chicken, turkey and fish; these meats are lower in salt and fat than processed hams and bacon.
-1 egg
-A small can of tuna, mackerel or sardines
-2 small slices of cooked meat or 1 large slice.
-2 tablespoons of humus
Fruit and vegetables: Make sure to include at least one or two portions of fruit and vegetables; this is where your kids will get the majority of their vitamins and minerals from. To encourage eating fruit cut it into manageable sizes; this will also make the fruit look more appealing to eat. A tip to prevent a sliced fruit going brown is to sprinkle lemon over the sliced part
-1 medium Apple, banana, apple, pear
-2 small fruits, kiwi, plum, nectarine, peach
-10 -12 grapes (small bunch)
-Fruit salad ½ medium fruit and one small fruit copped up together
-1 level tsp of raisins or sultanas
-8 batons of vegetables, peppers, carrots, celery
-1 flask or bowl of homemade vegetable soup
Dairy: Include one portion of dairy into your child lunch every day. Dairy is essential for your child’s growing bones as it provides calcium it’s so important to include dairy throughout your life but from birth to late teens is when we do the most of our growing.
-1 glass or mini carton of milk
-125ml pot of natural or low fat yoghurt
-A matchbox size of cheese (cheddar, edam, gouda)
-1 triangle of low fat spreadable cheese
Lunchbox Workshop this week
This week Whelehans Pharmacy are teaming up with Miller and Cook to host a “Healthy Lunchbox Workshop”. The event is aimed at mums and/or dads and their kids to come along and learn how to prepare a healthy lunchbox in a fun and relaxed environment. The event is being held in Miller and Cook Mullingar this Thursday August 20th from 10am to 11:30am. I will be giving lunch box tips along with Pharmacist Eamonn Brady and Chef Keith Barry from Miller and Cook. Come along to get tips and tricks from the experts to help:
-Combat fussy / picky eating Nutrition information to help you make better choices
-Walk away with two weeks of healthy, nutritious lunchbox menu choices
-Lots of healthy food for your kids to try……& some more healthy goodies
This event is FREE OF CHARGE, however with numbers limited; book early to avoid disappointment, should be loads of fun!! Call Whelehans at 04493 34591 to book your free place.
Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Plans from €10 per week. Call Whelehans at 04493 34591 for an appointment