Living with a disability and eating well
Did you know..… Persons living with a disability are more likely to have nutrition related ill health than the general population? This includes challenges related to body weight (both under […]
> Read nowWhen packing a healthy lunchbox, mix ‘n‘ match a variety of foods from each of the five food groups.
1. Grain foods
Grain foods such as bread, wraps, crispbread, pasta, noodles, rice, couscous and quinoa are good sources of carbohydrate and fibre. Wholegrain varieties are the best choices and provide kids with the energy to learn and play.
2. Vegetables
Vegies are a lunchbox must and provide filling fibre and essential nutrients. Include different coloured vegetables and make them easy to eat by cutting them into bite-d pieces for smaller appetites.
3. Fruit
Fruit break is common in many schools across the ACT. Choose in season fruits or pureed or canned varieties in natural juice.
4. Milk, yoghurt and cheese
Dairy foods and alternatives such as soy milk provide calcium for bone development and also good sources of protein. Reduced fat varieties are best.
5. Meat and alternatives
Lean meats and alternatives such as roast meats, chicken, canned tuna, boiled eggs, tofu and legumes are good sources of protein to support growth and development.
And don’t forget to pack a water bottle!
| Grain foods | Vegetables | Fruit | Milk, yoghurt and cheese | Meat and alternatives |
|
Wholemeal, multigrain and Wraps and pita pockets Focaccias and Turkish bread Fruit bread English muffin Pasta, noodles and rice Quinoa and cous cous Crispbreads and corn cakes Wholegrain crackers Crumpets Bagels |
Cherry tomatoes Celery, capsicum, cucumber Corn cob and baby corn spears Air popped popcorn Green beans, snow peas Mixed lettuce Leftover cooked vegetables Lentils, chickpeas and kidney beans
Try serving crunchy vegies |
Fresh fruit Frozen fruit Tub of diced fruit (in juice) Fruit puree Sultanas, apricots or other dried fruits Fruit salad |
Yoghurt Cheese stick, slices or cubes Custard Tetra pack of milk, flavoured Calcium fortified soy or
Choose reduced fat varieties |
Lean chicken, beef, lamb, pork or turkey Hardboiled eggs Canned tuna or salmon in spring water Lentils, chickpeas and Baked beans Falafel balls Tofu cubes |
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