Healthy Balance of food given Healthy Balance of food given to childrento children

Debra AlldisDebra Alldis

Northolt High School Catering Northolt High School Catering ManagerManager

5 a day5 a dayFruit and vegFruit and veg

Healthy eating has recently become a major issue in Healthy eating has recently become a major issue in today’s society. today’s society.

The population is being constantly reminded about The population is being constantly reminded about living a healthy lifestyle, eating the right foods and living a healthy lifestyle, eating the right foods and the importance of reducing the amount of fat, salt the importance of reducing the amount of fat, salt and sugar in their diet. and sugar in their diet.

““unless we act now the next generation face a bleak unless we act now the next generation face a bleak future of ill-health”future of ill-health”. School Food Trust . School Food Trust

Men and WomenMen and Women

Men need 20 per cent Men need 20 per cent more fuel than womenmore fuel than women

Women need about 1500-Women need about 1500-2000 calories a day2000 calories a day

Men need about 2300-Men need about 2300-2700 calories a day2700 calories a day

Very active person will Very active person will need more fuel than need more fuel than someone who works in an someone who works in an office all dayoffice all day

A teenage girlA teenage girl

1500-20001500-2000

How many calories for How many calories for a teenage girl?a teenage girl?

Approx 2200Approx 2200

A teenage boyA teenage boy

2300-2700 2300-2700

How many calories for a How many calories for a rapidly-growing 15 year old rapidly-growing 15 year old boy who is quite athletic?boy who is quite athletic?

Approx 4000Approx 4000

A growing childA growing child

When your child first When your child first starts school, he or starts school, he or she will suddenly start she will suddenly start growing fast and growing fast and becoming more active. becoming more active. Children's energy and Children's energy and nutrient needs are high nutrient needs are high in relation to their body in relation to their body size compared to size compared to adults.adults.

NOURISHMENT THAT MATTERS NOURISHMENT THAT MATTERS NOT NUMBERSNOT NUMBERS

No child should be on a dietNo child should be on a diet Must eat 3 meals a dayMust eat 3 meals a day Try and keep your sugar level on a straight Try and keep your sugar level on a straight

line. line. GI (GI (Glycemic Index) Glycemic Index) products do this products do this ““5 a day” fruit and veg……………fruit juice, 5 a day” fruit and veg……………fruit juice,

tinned fruit, smoothies, soupstinned fruit, smoothies, soups GET THE BALANCE RIGHTGET THE BALANCE RIGHT

The balance of good healthThe balance of good health

Fruit & Vegetables PROTECTORS

Carbohydrates ENERGY

DairyTEETH & BONES

ProteinsBUILDERS

Sugar and Fats FUELS

Vegetables….ProtectorsVegetables….Protectors

CARBS……ENERGYCARBS……ENERGY

Protein…..builderProtein…..builder

Dairy……Teeth & BonesDairy……Teeth & Bones

Sugar and Fats…..instant FuelSugar and Fats…..instant Fuel

Why should you not eat too much Why should you not eat too much sugar and fatsugar and fat

Sugar does not contain fat. Your body uses sugar as fuel. Likewise, the fat and

carbohydrates (breads and cereals) you eat are also broken down into simple sugars and used. Any fuel left over, no matter whether it came originally from sugar or from breads or from fat (because chemically it's now exactly the same thing) will be stored by your body. It does that by building fatty acids out of the leftover sugars and storing them in fat cells.

How much of eachHow much of each Bread, other cereals and potatoesBread, other cereals and potatoes: for : for

example bread, breakfast cereals, yam, example bread, breakfast cereals, yam, cassava, rice, millet, noodles, pastacassava, rice, millet, noodles, pasta

Fruit and vegetablesFruit and vegetables: for example : for example apple, banana, grapes, kiwi, cabbage, apple, banana, grapes, kiwi, cabbage, green pepper, canned sweetcorn, frozen green pepper, canned sweetcorn, frozen peaspeas

Milk and dairy foodsMilk and dairy foods: for example milk, : for example milk, cheese and yoghurtcheese and yoghurt

Meat, fish and alternativesMeat, fish and alternatives: for : for example ham, beef, herring, cod, example ham, beef, herring, cod, prawns, eggs, hummous, nutsprawns, eggs, hummous, nuts

Foods containing fat and foods Foods containing fat and foods containing sugarcontaining sugar: for example biscuits, : for example biscuits, jam, margarine, mayonnaise, jam, margarine, mayonnaise, confectionery, crispsconfectionery, crisps

BREAKFAST BREAKFAST Government findingsGovernment findings Every week in Britain Every week in Britain

½ Million pounds spent ½ Million pounds spent on crisps and sweets on crisps and sweets in shops between 8-in shops between 8-8.45am8.45am

Diabetes found in very Diabetes found in very young childrenyoung children

Every one should eat Every one should eat breakfastbreakfast

Schools must supply Schools must supply breakfasts.breakfasts.

BreakfastsBreakfasts

It is important to encourage breakfast. A good It is important to encourage breakfast. A good night's sleep followed by food in the morning helps night's sleep followed by food in the morning helps your child to stay active and concentrate at school. your child to stay active and concentrate at school. It also means your child is less likely to be too It also means your child is less likely to be too hungry during the morning. hungry during the morning.

   Be a role model and let your child see you eat Be a role model and let your child see you eat

breakfast too. A bowl of old fashioned porridge breakfast too. A bowl of old fashioned porridge oats (not instant) or scrambled oats (not instant) or scrambled egg on wholemeal toast, egg on wholemeal toast, is a great start for the whole family.is a great start for the whole family.

The balance of good healthThe balance of good health

Fruit & Vegetables PROTECTORS

Carbohydrates ENERGY

DairyTEETH & BONES

ProteinsBUILDERS

Sugar and Fats FUELS

Packed LunchPacked Lunch

Parents face some challenges Parents face some challenges when putting together a when putting together a nutritious, practical and nutritious, practical and affordable packed lunch that affordable packed lunch that their children will actually eat.their children will actually eat.

Plenty of suggestions on Plenty of suggestions on government web site government web site http://www.eatwell.gov.uk/http://www.eatwell.gov.uk/

just a few are:- just a few are:-

MondayMonday

Lunchbox menuLunchbox menu Banana sandwich with Banana sandwich with

wholemeal bread wholemeal bread Tomato Tomato Boiled egg Boiled egg Low-fat fruit yoghurt Low-fat fruit yoghurt Box of raisins Box of raisins Semi-skimmed milkSemi-skimmed milk

Nutrition informationNutrition information

Energy 521 kcalsProtein Energy 521 kcalsProtein 25.1gFat 11.6gSaturates 25.1gFat 11.6gSaturates 4.6gCarbohydrate 4.6gCarbohydrate 84.9gNME* sugars 84.9gNME* sugars 7.6gSodium 578mgSalt 7.6gSodium 578mgSalt 1.4gAverage cost of 3 1.4gAverage cost of 3 supermarkets: £0.60 supermarkets: £0.60

TuesdayTuesday

Lunchbox menuLunchbox menu Melon and satsuma Melon and satsuma

kebabs kebabs Soy milk, banana and Soy milk, banana and

strawberry smoothie strawberry smoothie

Salmon and rice salad Salmon and rice salad (with peas, sweetcorn (with peas, sweetcorn and spring onion) and spring onion)

Nutrition informationNutrition information Fat 8.1gSaturates Fat 8.1gSaturates

1.4gCarbohydrate 1.4gCarbohydrate 68.2g NME* sugars 68.2g NME* sugars 0gSodium 293mgSalt 0gSodium 293mgSalt 0.7gAverage cost of 3 0.7gAverage cost of 3 supermarkets: £0.91supermarkets: £0.91

Energy 419 Energy 419 kcalsProtein 22.5gkcalsProtein 22.5g

WednesdayWednesday

Lunchbox menuLunchbox menu 3 oatcakes with Red 3 oatcakes with Red

Leicester cheese Leicester cheese Chutney Chutney Reduced-salt ham Reduced-salt ham Cherry tomatoes Cherry tomatoes Carrot sticks Carrot sticks Cucumber sticks Cucumber sticks Fruit in jelly Fruit in jelly Dried apricots Dried apricots Semi-skimmed milk Semi-skimmed milk

Nutrition information Nutrition information

Energy 532 kcalsProtein Energy 532 kcalsProtein 21.3gFat 15.5gSaturates 21.3gFat 15.5gSaturates 7.5gCarbohydrate 82.2g 7.5gCarbohydrate 82.2g NME* sugars 8.6gSodium NME* sugars 8.6gSodium 668mgSalt 1.6gAverage 668mgSalt 1.6gAverage cost of 3 supermarkets: cost of 3 supermarkets: £1.25£1.25

ThursdayThursday

Lunchbox menu Lunchbox menu Tomato, mozzarella and Tomato, mozzarella and

pastrami ciabatta pizza pastrami ciabatta pizza Carrot sticks Carrot sticks Kiwi and strawberry fruit Kiwi and strawberry fruit

salad salad Reduced-fat strawberry Reduced-fat strawberry

fromage frais fromage frais Bottle of water Bottle of water

Nutrition informationNutrition information

Energy 513 kcalsProtein Energy 513 kcalsProtein 33.2gFat 13.7gSaturates 33.2gFat 13.7gSaturates 4.8gCarbohydrate 68.4g 4.8gCarbohydrate 68.4g NME* sugars 0.6gSodium NME* sugars 0.6gSodium 668mgSalt 1.7gAverage 668mgSalt 1.7gAverage cost of 3 supermarkets: cost of 3 supermarkets: £1.88£1.88

FridayFriday

Lunchbox menu

Chicken and couscous Chicken and couscous salad (with spring salad (with spring onion, red pepper and onion, red pepper and cherry tomatoes) cherry tomatoes)

Pear Pear Banana milk Banana milk

Nutrition informationNutrition information

Energy 505 kcals Energy 505 kcals Protein 25.6gFat Protein 25.6gFat 5.3gSaturates 5.3gSaturates 1.4gCarbohydrate 1.4gCarbohydrate 93.9g NME* sugars 93.9g NME* sugars 13gSodium 148mgSalt 13gSodium 148mgSalt 0.4gAverage cost of 3 0.4gAverage cost of 3 supermarkets: £1.20supermarkets: £1.20

High Fiber Diet (increase stool High Fiber Diet (increase stool weight)weight)

Fruit and vegetables and 5 a day. Oat and wheat Fruit and vegetables and 5 a day. Oat and wheat bran.bran.

Healthy Heart.Healthy Heart. Control diabetes 2 (blood sugars under control)Control diabetes 2 (blood sugars under control) Healthy bowels (diverticulosis, haemorrhoids', Healthy bowels (diverticulosis, haemorrhoids',

polyps, colon cancer IBS) Constipation.polyps, colon cancer IBS) Constipation. Little and often, not all in one meal (gas and Little and often, not all in one meal (gas and

bloating)bloating) Plenty of water Plenty of water

Importance of milkImportance of milk

Vitamin A for eyesightVitamin A for eyesight Vitamin B12 for red blood cellsVitamin B12 for red blood cells Carbohydrate for energyCarbohydrate for energy Magnesium for muscle functionMagnesium for muscle function Phosphorus for release of energyPhosphorus for release of energy Potassium for nerve functionPotassium for nerve function Protein for growth and repairProtein for growth and repair Riboflavin for healthy skinRiboflavin for healthy skin Zinc for the immune systemZinc for the immune system

Antioxidant-rich foods include:Antioxidant-rich foods include:

Vitamin A and beta-carotene: Pumpkin, Vitamin A and beta-carotene: Pumpkin, squash, carrots, spinach, sweet potatoes, squash, carrots, spinach, sweet potatoes, cantaloupes, dark leafy greens, and mangoes. cantaloupes, dark leafy greens, and mangoes.

Vitamin C: Citrus fruits, strawberries, bell Vitamin C: Citrus fruits, strawberries, bell peppers, cauliflower, broccoli, tomatoes, sweet peppers, cauliflower, broccoli, tomatoes, sweet potatoes, asparagus. potatoes, asparagus.

Vitamin E: Vegetable oil, almonds, whole Vitamin E: Vegetable oil, almonds, whole grains, wheat germ, sweet potatoes, yams. grains, wheat germ, sweet potatoes, yams.

Selenium: Salmon, haddock.Selenium: Salmon, haddock.

HOMOCYSTEINEHOMOCYSTEINE

Dementia and Alzheimer’s diseaseDementia and Alzheimer’s disease Cardiovascular DiseaseCardiovascular Disease OsteoporosisOsteoporosis DiabetesDiabetes Pregnancy ComplicationsPregnancy Complications Concentration and underachievementConcentration and underachievement Folic acid, vitamin B. Leafy greens and fruit Folic acid, vitamin B. Leafy greens and fruit

and veg.and veg.

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