Back to School Nutrition Messages-A healthy breakfast is a good start |30 January 2009

This policy sets out guidelines for enhancing nutrition education in our schools, improving the quality of snacks and lunch provided to children when on school premises and also encouraging families, communities and peers to contribute in the reinforcement of positive nutrition messages. Having good nutrition in childhood is now more important than ever as health-related behaviours and attitudes to food are formed at this time in their development. As childhood obesity continues to rise, there needs to be efforts in place that will support the development of healthy lifestyle amongst our children to help curb this epidemic and ensure that they grow into healthy adults.

Like everyone, children also need to have a balanced diet, which includes a variety of foods eaten at regular times during the day to ensure that they remain healthy and attain their full educational potential.  Still, many children are going to school without having a proper breakfast and consequently consume energy-dense snacks during mid-morning breaks.

Here are some simple, yet nutritious breakfast tips which will help you set your child off to school feeling energized
Simple, yet nutritious breakfast tips
Cereal and milk: Cereals are a good source of starchy carbohydrates and many cereals are enriched with vitamins and minerals. Semi-skimmed milk is rich in protein and provides a range of vitamins and minerals including calcium. It is also low in fat. Be careful not to add too much sugar to your cereal.

Eggs: Eggs are a good source of protein and also provide some vitamins and minerals such as iron. Ensure the eggs are well cooked and serve with bread for extra energy.

Bread: Either fresh or toasted, bread is a good source of starchy carbohydrate and wholegrain varieties provide extra fibre. Cutting bread into attractive shapes can encourage the fussy ones to eat. Vary the spreads and fillings you use on your bread but try not to add too much. Do not forget to add vegetables if making a sandwich!

Spreads / fillings: There are numerous varieties around but try to choose the lower fat, less sweet and less salty ones. Alternate between spreads and apply a thin scrape of spread.

The most nutritious ones include cheese, yeast extracts (e.g. marmite), grilled meat products, canned fish, peanut butter, jam, margarine and of course vegetables!!!
Drinks: Keep yourself hydrated by drinking water, milk or a 100% pure fruit juice. For those unable to drink plain milk, be creative. Get the goodness of milk from a smoothie, milkshake or simply add a flavour. Encourage children to ALWAYS carry their water bottles.

Pancakes: Easily made, pancakes can contribute towards your calcium, carbohydrate and protein intakes. They are best served with fillings and also make a great mid morning snack.
 
 
Important mid morning snack or lunch box tips
 
How to go about
• Base the main part of the mid morning snack box on starchy foods like bread, pasta, rice, cereal or potatoes.

• Get creative with some alternatives to sandwiches, for example pasta salad.

• Include some protein such as lean meat, tuna, cheese, ham or egg.

• Aim to have at least one fruit or vegetables portion in the midmorning snack box to count towards your five portions of fruits and vegetables portions a day.

• Children energy levels are quite high so do not forget to include a snack. This might include a treat such as a piece of fruit, crackers with cheese or yoghurt.

• Add a portion of semi skimmed milk or other milk products such as cheese.

• Fluids are an important part of a child’s diet. Try a variety of drinks such as water, yoghurt, a milky drink, pure fruit juice, or even coconut water.

• Try the mini sized version of your child’s favourite food, a healthy mid morning snack box do not  mean giving up all the foods children love.
 
Don’t forget that, healthy eating must be coupled with regular physical activity. Encourage children to stay active by regularly participating in activities they enjoy.