Download Healthy Eating - Drove Primary School

Welcome
Drove Primary School
Healthy Eating
25.04.2016
What does eating well or eating
healthy mean?
Government`s Eat well Guide divides foods we eat and
drink into five main food groups.
Try to choose a variety of different foods from each of
the groups to help you get the wide range of nutrients
your body needs to stay healthy.
http://www.nhs.uk/Livewell/Goodfood/Pages/t
he-eatwell-guide.aspx
Eat at least five portions of a variety
of fruit and vegetables a day.
• Fruit and vegetables don't have to be fresh to count
as a portion
• Fruit and vegetables cooked in dishes such as soups,
stews or pasta.
• Beans and pulses.
• Frozen fruit and vegetables.
• Tinned or canned fruit and vegetables.
• 30g portion of dried fruit, such as currants, dates,
sultanas and figs, counts as one of your 5 A DAY
Base meals on potatoes, bread, rice,
pasta or other starchy carbohydrates.
• Starchy foods are a good source of energy and the
main source of a range of nutrients in our diet.
• Starchy foods such as potatoes, bread, rice, pasta
and cereals should make up just over a third of the
food you eat.
• We should eat some starchy foods every day as part
of a healthy and balanced diet.
• Choose wholegrain where possible.
Have some dairy or dairy alternatives.
• Milk, cheese, yoghurt and fromage frais are good
sources of protein and some vitamins, and they're
also an important source of calcium, which helps to
keep our bones strong.
Eat some beans, pulses, fish, eggs,
meat and other protein
• Aim for two portions of fish every week.
• These foods are good sources of protein, vitamins
and minerals.
• Pulses such as beans, peas and lentils are good
alternatives to meat because they're lower in fat and
higher in fibre and protein, too.
Choose unsaturated oils and spreads
and eat in small amounts
• Unsaturated fats are healthier fats and include
vegetable, rapeseed, olive and sunflower oils.
• Remember all types of fat are high in energy and
should be eaten sparingly.
Drink plenty of fluids
• The government recommends 6-8 cups/glasses a day.
• Water, lower-fat milks and lower-sugar or sugar-free
drinks including tea all count.
• Fruit juice and smoothies also count towards your
fluid consumption but they contain free sugars that
can damage teeth, so limit these drinks to a
combined total of 150ml per day.
Eat foods high in fat, salt and sugar
less often and in small amounts
• These foods include chocolate, cakes, biscuits, sugary
soft drinks, butter, ghee and ice cream.
• They're not needed in the diet and so should be
eaten less often and in smaller amounts.
• Save chocolate and cakes for occasional treats.
Eating And Learning
Breakfast
• Breakfast is a crucial part of every child's day. It
affects everything from memory to creativity in
the classroom.
• Children who go hungry are more inclined to
become distracted from learning at school, or
give up more easily when faced with challenges.
• Healthy, well-rounded breakfasts are best for a
child's maximum performance level.
Snacks for break time
SCHOOL TUC SHOP
A selection of healthy snacks can be bought from the
school tuck shop for a maximum price of 35p per item.
HEALTHY SNACKS FROM HOMES
Lunch Time
Healthy Lunch Box
• What is in your child`s lunch box today?
• Check List
Drink
Sandwich, chapatti, roll or a
wrap with healthy filling.
Fruit
Healthy sides such as carrot,
cucumber sticks,
crackers.
Healthy pudding such yogurt,
fromage frais or rice
pudding.
School Expectation
• Packing a healthy lunch for your child is vital to make
sure they get the right energy and nutrients they need
for lunchtime play and afternoon lessons.
Preparing your child's lunchbox
A balanced packed lunch should contain:
• starchy foods – these are bread, rice, potatoes, pasta
and others
• protein foods – including meat, fish, eggs, beans and
others
• a dairy item – this could be cheese or a yoghurt
• vegetables or salad and a portion of fruit
Squash
Shopping Lists for a Healthy Lunch Box
(Examples)
Shopping List 1
Shopping List 2
Shopping List 3
Shopping List 4
squash
squash
squash
squash
grapes, mangoes
oranges, berries
plums, pineapples
apples, grapes
wrap/chapatti
with
tuna/mayo
carrot sticks
bread roll
with
cheese
cocktail sausages
bread
with
sliced meat
Yogurt
Or custard
bread roll
With
egg/mayo
cucumber sticks
Cereal for break
time
Banana for break
time
Crackers for break
time
Croissant for break
time