Download Nutrition Policy - South Coast Gymnastics Academy

South Coast Gymnastics Academy
Nutrition Policy
For Kidz Break Holiday Program
2016
i
Foreword
I am pleased to present the South Coast Gymnastics Academy Nutrition Policy.
This is a topic that is very important to me, as I am passionate about both the health of the
Australian population, and cooking. I believe that we, as staff members of SCGA, have a
fantastic opportunity to be leaders and role models for the children that we engage with at the
club.
As a sporting club, physical activity has always been the primary focus. But we must also
recognise that appropriate nutrition is essential for the wellbeing of the children. We have an
invaluable opportunity to play a role in shaping the eating habits of children that attend the
SCGA Kidz Break program. However, it is my belief that the meals offered to children attending
the Kidz Break Holiday Program have, in the past, been less than optimal. I was adamant that
we could do better, particularly concerning the provision of vegetables and the reduction of
discretionary food choices ("junk food").
During the 2014/2015 summer holidays I asked children that attended the SCGA Kidz Break
program what vegetables they like. I then developed a menu of affordable, attractive meals
that incorporated these vegetables. Over almost three weeks, 252 children underwent my
"experiment" or taste-testing to give feedback on these meals. Their responses were hugely
encouraging and demonstrate that it is feasible to provide healthier, tasty dishes to the children
whilst remaining within the Kidz Break food budget.
I hope this information can contribute to the development of healthy and happy kids.
Amy Carrad
Updated 18/02/2016
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Contents
Introduction...........................................................................................................................
1
Goals of the SCGA Nutrition Policy........................................................................................ 2
Australian Dietary Guidelines (for children and adolescents).............................................. 3
Policy Objective 1: Ensure the nutritional needs of all children are met.............................
5
Strategies for achieving Objective 1..............................................................................
5
Recommendations for Objective 1................................................................................
6
The Five Food Groups....................................................................................................
6
Serving sizes for the Five Food Groups.....................................................................
7
Discretionary choices..................................................................................................... 8
Special diets and considerations.................................................................................... 9
Policy Objective 2: To provide relaxed, social mealtime environments where children
try new foods and enjoy eating............................................................
10
Strategies for achieving Objective 2..............................................................................
10
Setting up a positive eating environment...................................................................... 10
Staff as role models for eating....................................................................................... 11
Adults provide, children decide - how much kids will eat.............................................
11
Policy Objective 3: To ensure, in all possible ways, that food is safe for children to eat....
12
Strategies for achieving Objective 3..............................................................................
12
Allergies and intolerances.............................................................................................. 13
Food hygiene - preventing contamination....................................................................
14
Safe food preparation.................................................................................................... 15
SCGA Kidz Break Recipe Ideas...............................................................................................
16
Shopping Guide for Woolworths Wollongong Central..................................................
30
Further Information...............................................................................................................
35
iii
Introduction
The SCGA Nutrition Policy Document was designed for use during the SCGA Kidz Break Holiday
Program, but can also be adapted to SCGA Birthday Parties. The SCGA Nutrition Policy
Document must be applied in conjunction with any existing state or federal regulatory
requirements related to the provision of food.
This document was developed by a member of staff with a background in public health,
drawing on a number of existing nutrition policy documents and recommendations, as well as
personal experience.
Why have a nutrition policy?
At SCGA, we are concerned about children's health. As a sports club, we already promote
physical activity, and also strive to allow children to engage with their peers in a positive social
environment. As a setting that provides food to children, we also have the opportunity to
encourage good eating habits.
Why healthy eating?
A well-balanced diet during childhood (and throughout life) is important for appropriate growth
and development in the early years, and reduces the likelihood of developing lifestyle diseases
such as obesity, heart disease and diabetes later in life.
Developing positive eating habits during childhood is also important as these are likely
influence dietary habits during adolescence and adulthood.
Despite dietary recommendations:
Only three in five (60%) of children aged 4-8 years consume
adequate fruit.
This trend worsens among older children, with only 1% of 14-16 year-old adolescents
consuming adequate amounts of fruit.
Only one in five children (22%) aged 4-8 years consume
adequate amounts of vegetables.
Again, this worsens among older children, with only 5% of 14-16 year-old adolescents meeting
dietary guidelines for vegetable intake.
In contrast, children are consuming saturated
recommendations.
1
fat and sugar in amounts that exceed
Goals of the SCGA Nutrition Policy
The goal of this nutrition policy is to provide coaches and staff of SCGA with a means to creating
an environment that is supportive of healthy and safe food choices for children.
Objectives to achieve this goal are:
1. To ensure the nutritional needs of all children are met:
- Make sure that food offered to children is appropriate to the child's age and
development, and includes a wide variety of nutritious foods consistent with the
Australian Dietary Guidelines (see pages 3 & 4).
- Provide water as the main beverage type.
2. To provide relaxed, social mealtime environments where children try new foods and
enjoy eating:
- Plan mealtimes to be positive, relaxed and social.
- Encourage children to try different food types and textures in a positive eating
environment.
- Offer an appropriate amount of food, but allow children to decide themselves how
much they will actually eat.
- Offer meals and snacks at regular and predictable intervals.
3. To ensure, in all possible ways, that food is safe for children to eat:
- Ensure that food is safely prepared for children to eat - from the preparation stages to
consumption.
2
Australian Dietary Guidelines (for children and adolescents)
Guideline 1
To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious
food and drink to meet your energy needs.

Children and adolescents should eat sufficient nutritious foods to grow and develop
normally. They should be physically active every day and their growth should be checked
regularly.
Guideline 2
Enjoy a wide variety of nutritious foods from these Five Food Groups every day:
• Plenty of vegetables of different types and colours, and legumes/beans
• Fruit
• Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as breads,
cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are
not suitable for children under the age of 2 years)
And drink plenty of water.

normally. They should be physically active every day and their growth should be checked
regularly.
3
Guideline 3
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.
a. Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies,
processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other
savoury snacks.
• Replace high fat foods which contain predominately saturated fats such as
butter, cream, cooking margarine, coconut palm oil with foods which contain
predominately polyunsaturated and monounsaturated fats such as oils,
spreads, nut butters/pastes and avocado.
• Low fat diets are not suitable for children under the age of 2 years.
b. Limit intake of foods and drinks containing added salt.
• Read labels to choose lower sodium options among similar foods.
• Do not add salt to foods in cooking or at the table.
c. Limit intake of foods and drinks containing added sugars such as confectionary, sugarsweetened soft drinks and cordials, fruit drinks, vitamin waters, energy sports drinks.
• cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
• Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
• Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks
are not suitable for children under the age of 2 years)
And drink plenty of water.

normally. They should be physically active every day and their growth should be
checked regularly.
Guideline 4
Encourage, support and promote breastfeeding.
Guideline 5
Care for your food; prepare and store it safely.
4
Policy Objective 1:
Ensure the nutritional needs of all children are met
-
-
Make sure that food offered to children is appropriate to the child's age and
development, and includes a wide variety of nutritious foods consistent with the
Australian Dietary Guidelines (see pages 3 & 4).
Provide water as the main beverage type.
Foods from the Five Food Groups provide nutrients that are essential for life, proper growth
and body function. Children should eat a variety of foods from the Five Food Groups each day.
Discretionary choices (traditionally labelled 'junk foods') have little nutritional value and are not
essential for life. Excessive consumption of these types of foods is associated with various
health issues, such as overweight, obesity and diabetes. Children who are overweight or obese
are more likely to become overweight or obese adults, which can lead to increased risk of
chronic diseases.
Water is essential for life. It should be the main form of beverage consumed each day. Children,
particularly when being physically active are at risk of thirst and dehydration, and should have
access to drinking water at all times.
Strategies for achieving Objective 1
1. Provide food that is nutritious, and includes a variety of foods from each of the food
groups.
2. Offer fruit at morning tea and lunch for short-day participants, and at afternoon tea for
long-day participants.
3. Provide lunches that contribute to children's daily intake of vegetables with a range of
vegetables incorporated into a variety of dishes.
4. Where possible, use wholemeal bread.
5. Make snacks (other than fruit) available at morning tea and following lunch.
6. Always offer water as the main drink and ensure it is available at all times. Children can
either bring a water bottle from home, or be provided with a cup. Water refills can be
accessed from the water dispenser, or from canteen staff.
5
Recommendations for Objective 1
1. Make water the main drink available. If other drinks are to be offered, these should be
100% fruit juices rather than cordial.
2. Provide plain (unbuttered and unsalted) popcorn rather than salty chips .
3. Use wholemeal bread rather than white bread.
4. Use reduced-fat milk and cheese products.
The Five Food Groups
The food groups on which a healthy, balanced diet should be based are:
•
•
•
•
•
Vegetables and legumes/beans
Fruit
Grain (cereal) foods, mostly wholegrain and/or high fibre varieties such as breads,
cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
Milk, yoghurt, cheese and/or alternatives, mostly reduced-fat
6
Serving sizes for the Five Food Groups
Vegetables and legumes
½
½
1
½
cup
medium
cup
cup
Serves per day
2-3
4-8
years
years
1
cup
4½
5
5½
5½
Girls
2½
4½
5
5
5
9-11
years
12-13
years
14-18
years
2
Boys
1
1½
2
2
2
Girls
1
1½
2
2
2
9-11
years
12-13
years
14-18
years
Grain (cereal) foods
1
slice
2/3
cup
½ cup
cooked
Serves per day
2-3
4-8
years
years
Boys
4
4
5
6
7
Girls
4
4
4
5
7
9-11
years
12-13
years
14-18
years
Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
65g
80g
100g
Serves per day
2-3
4-8
years
years
1
2
cup
large
Boys
1
1½
2½
2½
2½
Girls
1
1½
2½
2½
2½
9-11
years
12-13
years
14-18
years
Milk, yoghurt, cheese and/or alternatives
1
cup
2
slices
¾
1
cup
cup
14-18
years
2½
Serves per day
2-3
4-8
years
years
small
12-13
years
Boys
Fruit
1
medium
9-11
years
Serves per day
2-3
4-8
years
years
Boys
1½
2
2½
3½
3½
Girls
1½
1½
3
3½
3½
7
A standard serve of
vegetables is about
75 grams (100-350
kilojoules)
A standard serve of fruit is
about 150g (350
kilojoules)
A standard serve is about
500 kilojoules
A standard serve is about
500-600 kilojoules
A standard serve is about
500-600 kilojoules
Discretionary choices
Discretionary choices refer to what many people call 'junk food'. They DO NOT form part of the
Five Food Groups and are not a necessary component of the diet. These types of foods are high
in energy and kilojoules, saturated fat, added sugars and/or salt and have very little nutritional
value. Eating discretionary choices too frequently can lead to poor eating habits, and health
issues such as being overweight.
Foods classified as discretionary choices include (but are not limited to):







Chocolate and lollies
Sweet biscuits, chips and high-fat savoury biscuits
Fried foods
Pies, sausage rolls or pasties
Fast food and takeaway foods
Cakes and ice cream
Cordial, soft drinks, fruit drinks (not including juices) and flavoured milk.
Recommendations for discretionary choices:
1. Limit the amount of discretionary choices children eat.
2. Avoid offering these foods as prizes or rewards.
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Special diets and considerations
1. Vegetarian and vegan eating practices
Vegetarian diets avoid eating animal products such as meat, poultry and fish but still include
some animal-related products such as eggs, milk, cheese and yoghurt. To compensate for the
lack of nutrients that are provided by meat, poultry and fish, vegetarians should consume a
variety of legumes, nuts, seeds and grain-based foods. Tofu is often used as a direct substitute
for meat.
Vegans avoid eating any animal products. It can be very difficult to meet a child's nutritional
needs on such a diet.
Families should consult with a staff member of South Coast Gymnastics Academy if their child is
vegetarian or vegan to discuss whether suitable options are available or if food should be
brought from home.
2. Religious and cultural practices
Cultural and religious beliefs can influence which foods families believe their children should
eat, for example Kosher or Halal food.
Families should consult with a staff member of South Coast Gymnastics Academy if their child
adheres to any religious practices that dictate the types of foods that may be eaten to discuss
whether suitable options are available or if food should be brought from home.
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Policy Objective 2:
To provide relaxed, social mealtime environments where
children try new foods and enjoy eating
-
Plan mealtimes to be positive, relaxed and social.
Encourage children to try different food types and textures in a positive eating
environment.
Offer an appropriate amount of food, but allow children to decide themselves how
much they will actually eat.
Offer meals and snacks at regular and predictable intervals.
Children that attend South Coast Gymnastics Academy will be developing their own eating
habits. At this age, children are sensitive to the messages associated with food. Practices such
as using food for rewards, adults determining the amount of food a child eats or making critical
comments about eating, body size or shape may have negative impacts on eating habits.
Strategies for achieving Objective 2
1. Offer meals and snacks at regular and predictable intervals throughout the day. Times
for morning tea, lunch and afternoon tea (for long-day participants) are set in the daily
timetable and are consistent across days.
2. Offer a variety of interesting foods.
3. Provide food of a suitable serving size, and give children control over how much they
eat.
Setting up a positive eating environment
Children should always sit down to eat, for both meals and snacks. Avoid allowing children to
eat in front of the television, or with the television on.
Mess is inevitable. Staff should expect this and not react negatively. Encourage children to be
responsible for cleaning up whatever mess they create. However, playing with food, such as
throwing or spitting it, should never be allowed.
Children who refuse food should not be forced to eat it. They should instead be encouraged to
try foods in a positive manner.
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Staff as role models for eating
The children that attend South Coast Gymnastics Academy are likely to see the staff as role
models, and as such, staff should be aware of the influence their behaviours may have. By
engaging with children at meal times, staff may encourage healthy eating habits.
Actions for staff to consider:








Where possible, sit with children during meal and snack times
Model good eating behaviours. Eat the same food as the children, or something more
nutritious
Avoid discussing personal likes and dislikes as children may adopt these as their own
Encourage children to taste new foods
Allow children to determine what and how much they eat
If possible, allow children to serve themselves
Never give or deny food as a reward or punishment
Maintain a relaxed and positive social environment.
Adults provide, children decide - how much kids will eat
Staff should provide an amount of food that is estimated to be appropriate to the number and
age of children in attendance. However, children should be allowed to determine how much
they eat. Children should be encouraged to recognise when they are full, and not forced to
finish a meal if they are no longer hungry. This will enable children to develop an awareness of
their body's signals of hunger and fullness.
One strategy to achieve this is to, where possible, serve food at the table and allow children to
help themselves. This will also aid the development of personal skills such as coordination and
social skills such as sharing and passing food to others.
Avoid providing snacks or sugary drinks before a meal so that children are not full and are able
to consume the more nutritious foods.
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Policy Objective 3:
To ensure, in all possible ways, that food is safe for children to
eat
-
Ensure that food is safely prepared for children to eat, from the preparation stages
to consumption
Food safety issues for children that attend South Coast Gymnastics Academy include choking,
allergies, intolerances, and contamination.
Strategies for achieving Objective 3
1. Be aware of children who have food allergies and intolerances. Assist them to avoid
trigger foods.
2. Prepare food safely and hygienically to minimise the risk of contamination.
3. Observe hand-washing practices at all times. This applies to both staff and children.
4. South Coast Gymnastics Academy is a nut-free club.
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Allergies and intolerances
Food allergies and intolerances are not the same thing. An allergy is an overreaction of the
body’s immune system to a specific part of a food, usually a protein.
Food intolerances typically result in less severe reactions than allergies and are a result of a
chemical reaction.
Food allergies
Caused by a reaction of the immune system
to a protein in a food
Common causes:
- Nuts
- Eggs
- Wheat
- Sesame
- Soy
- Fish and shellfish
Food intolerances
A chemical reaction to a food
Common causes:
- Dairy products, including milk, cheese
and yoghurt
- Chocolate
- Eggs
- Flavour enhancers (E.g. MSG)
- Flavour additives
- Strawberries, citrus and tomatoes
Symptoms:
- Headaches
- Skin rashes
- Stomach upsets
- Sweating
- Rapid breathing
- Diarrhoea
Symptoms:
- Usually immediate
- Hives or rashes
- Swelling of the lips, tongue or mouth
- Vomiting
- Diarrhoea
- Breathing difficulties
- Anaphylaxis
- Loss of consciousness
Management:
- Avoid contact/eating known allergens
- Follow the child's allergy management
plan
- Closely supervise children known to
have food allergies at meal times
Management:
- Minimise the child's exposure to
foods known to cause an intolerance
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Food hygiene - preventing contamination
The golden rule
WASH YOUR HANDS
Food hygiene is always important, but particularly for children as their immune systems are not
fully developed.
Sources of contamination can include:

Foreign bodies - hair, pieces of metal or other objects picked up during the preparation
and cooking process

Chemicals from the food production process, or cleaning materials

Natural contaminants

Pests

Bacteria
Some bacteria (pathogens) are harmful to human health. Food poisoning may occur if a
sufficient amount of pathogenic bacteria is present. This may present with symptoms of
nausea, vomiting, diarrhoea and stomach cramps. Moist, nutrient-rich foods most easily allow
growth of bacteria. These include milk, meat, fish and cooked rice.
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Safe food preparation
1. Hand washing
-
Wash hands before food preparation.
-
Wash during preparation if you touch your hair, wipe your nose (even with a tissue),
sneeze or go to the toilet, or touch other food which may carry bacteria.
2. Purchasing food
-
Purchase food from trusted suppliers.
-
Purchase fresh food that looks fresh.
-
Ensure products are within the use-by date.
-
Transport high-risk foods quickly or in cool containers.
3. Kitchen safety
-
Keep all kitchen areas clean.
-
Place low-risk foods in sealed containers once opened.
-
Use separate chopping boards for raw meat and fish, cooked items such as meat and
vegetables, and fruit. Colour-coding can be useful.
-
Clean knives and cooking utensils between using them for uncooked meat or fish
and foods ready to be eaten.
4. Cooking, heating, cooling and storing
-
Keep high-risk foods refrigerated before cooking. Place cooked items back in the
refrigerator if they are not being eaten immediately.
-
Do not reheat food more than once.
-
Reheat refrigerated food to steaming hot, allow to cool to serving temperature.
5. Cleaning
-
Wash dishes in hot soapy water and leave to air dry rather than towel dry.
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SCGA Kidz Break Recipe Ideas
Salt DOES NOT need to be added to these recipes. When prepared for taste-testing during the
experimentation process, salt was not used.
Breadcrumbs can be prepared using a loaf of bread and pulsing in a food processor. This should
use WHOLEMEAL bread. They can be frozen for use as needed. This has the double advantage
of using wholemeal bread (which will actually provide some nutrition, unlike white bread), and
avoids having the additives that pre-packaged bread crumbs use to extend their shelf-life.
The milk and cheese products used in these recipes should be LOW FAT/LIGHT/REDUCED FAT.
This is suitable for children who attend SCGA during the Kidz Break holiday program or birthday
parties as recommendations are for children over the age of 2 years to consume reduced fat
dairy products.
I have tried to provide a gluten-free alternative for each recipe, and this is the option I
encourage so that all children are eating a similar meal. However, in the instance that any of
the alternatives are not possible, it may be necessary to give any children with wheat
intolerances something that is completely different to the other children.
Most of the recipes are vegetarian. Australian children generally consumed sufficient/more
meat than they need. The real nutritional deficits are in the consumption of vegetables and
fruits. With this in mind, and to keep catering costs within budget, I recommend that meat does
not need to be added to any of the recipes (unless it is listed as an ingredient).
Cooking times are given as a guide. The oven at SCGA seems to work overly efficiently so KEEP
AN EYE on foods while they are cooking to make sure they don't overcook. This is particularly
important for things like pastry that can change from cooked to far-too-crispy in a matter of a
couple of minutes.
Largely, the sandwiches offered at SCGA in the past are officially categorised as discretionary
choices (things like honey and jam provide very little nutritional benefit). These should be
provided sparingly (if it all), as a 'treat' food. Suggestions for simple, healthy sandwich fillings
are given on the following page.
16
Sandwich ideas












Tuna, ricotta (or mayonnaise) corn and lettuce
Cucumber and cream cheese
Cheese, tomato and lettuce
Baked beans, cheese and avocado
'Rainbow': Grated carrot, lettuce, beetroot slices, cheddar cheese
Shredded chicken, finely chopped celery and light cream cheese
Grated carrot, grated beetroot and shredded cabbage
Zucchini ribbons marinated in lemon juice, pepper and olive oil, lettuce and shredded
chicken,
Slightly mashed frozen broccoli (thawed in the microwave), ham and cheese
Vietnamese-style: shredded red cabbage, grated carrot, shredded BBQ chicken, a
squeeze of lime juice and some soy sauce
Taco sandwiches: mashed canned black beans or red kidney beans with cumin, cheddar
cheese, tomatoes, shredded lettuce and avocado
Greek-style: chickpeas mashed/pureed with a squeeze of lemon and sprinkle of cumin,
cucumber, tomato and feta (or other cheese)
17
Roley Poley
Aka. Vegetarian sausage rolls
INGREDIENTS
4 serves
10 serves
25 serves
40 serves
Wholemeal bread
3 slices
7 slices
18
30 slices
400g can chickpeas
1
3
6
10
Carrot
1
2½
6
10
Zucchini
1
2½
6
10
Onion
1
2½
6
10
Grated tasty cheese,
½ cup (50g)
1 ¼ cup (125g)
3 cups (300g)
5 cups (500g)
reduced fat
Eggs
2
5
12
20
Puff pastry
2 sheets
5 sheets
13 sheets
20 sheets
Equipment required:
 Oven
 Knife
 Baking paper
 Grater
 Food processor
 Large bowl
Estimated preparation time: 15 minutes
Estimated cooking time: 20 minutes
Method
1. Preheat oven to 180°C. Line a large baking tray
with baking paper.
2. Process bread in a food processor until
breadcrumbs form. Transfer to a large bowl.
3. Take pastry out of freezer to thaw.
4. Add chick peas, carrot, zucchini and onion to food
processor. Process until finely chopped and well
combined. Transfer to bowl with breadcrumbs.
Stir in cheese and egg.
5. Place pastry sheets onto a flat surface. Cut each
half to form two rectangles. Divide filling mixture
between rectangles, using approximately 1/3 cup for each, place along the long edge of the
pastry, in a sausage shape.
6. Gently roll pastry to enclose filling. Place onto prepared tray. Repeat with remaining pastry
and filling.
7. Bake for 20 minutes or until golden.
Estimated cost per person/serve
$1.50
Gluten free alternatives:
 Use gluten-free puff pastry OR, use a slice of gluten-free bread
 Omit breadcrumbs OR, use gluten free bread to make breadcrumbs
18
Scrumptious scrolls
INGREDIENTS
Self raising flour
3 serves (12 scrolls)
2 cups (300g)
Butter, salt reduced
Milk, reduced fat
Tomato paste
Grated tasty cheese,
reduced fat
Frozen spinach
Frozen corn kernels
Recipe alternatives
90g
2/3 cup
3 tablespoons
1 cup (100g)
10 serves
6 2/3 cups
(1kg)
300g
2 1/5 cups
¾ cup
3 cups (300g)
25 serves
16 2/3 cups
(2 ½ kg)
750g
5 ½ cups
2 cups
8 cups
(800g)
8 packets
4 cups
40 serves
26 2/3 cups (4kg)
1.2 kg
Just under 9 cups
3 cups
13 cups
(1.3 kg)
13 packets
7 cups
1 packet
3 packets
½ cup
1 ½ cups
 Use ready-made short-crust pastry
 Use other fillings - grated zucchini, small amount of ham,
Equipment required:
 Baking paper
 Rolling pin
 Oven
 Mixing bowl
 Sifter
 Oven tray/baking dish.
 Measuring cups
Something with sides
Estimated preparation time: 30 minutes
Estimated cooking time: 25 minutes
Method
1. Preheat oven to 200°C. Line a tray with baking paper.
2. Thaw spinach and squeeze with hands to remove
water. Set aside. Thaw corn.
3. Sift the flour into a large bowl. Use your fingertips to
rub the butter into the flour until it resembles fine
breadcrumbs.
4. Add the milk. Use a round-bladed knife in a cutting
motion to mix until evenly incorporated and the
mixture begins to hold together.
5. Turn the dough onto a lightly floured bench and
gently knead (about 5 minutes) until smooth. If the dough is sticky sprinkle with a little
more flour.
6. Roll dough into a 20cm x 40 cm rectangle and spread with tomato paste. Sprinkle with
filling ingredients cheese.
7. Turn the dough so the long end is in front of you and roll up. Slice into 10-12 pieces and
place side-by-side on the tray, but not too tightly packed.
8. Bake for 25 minutes or until a skewer inserted into a ‘join’ comes out clean.
Estimated cost per person/serve
$1.50 (more if using store-bought pastry)
Gluten free alternatives:
 Use gluten-free Short-crust pastry, if available, OR halved slices of gluten-free bread
19
Amy's mac and cheese
INGREDIENTS
Cottage cheese
Milk, reduced fat
Cayenne pepper,
nutmeg, black
pepper
Onion, chopped
Grated tasty cheese,
reduced fat
Macaroni
Frozen corn kernels
Frozen peas
Frozen cauliflower
Grated parmesan
Bread crumbs
6 serves
1 ½ cups (375g)
1 ½ cups
(375ml)
A pinch of each
10 serves
2 ½ cups (625g)
2 ½ cups
(625ml)
Couple of
pinches of each
1
1 cup (100g)
2
1 2/3 cups
(170g)
375g
1 2/3 cup (200g)
1 2/3 cup (200g)
200g
3 ½ tablespoons
½ cup (50g)
225g
1 cup (125g)
1 cup (125g)
125g
2 tablespoons
¼ cup (25g)
25 serves
6 ¼ cups (1.5kg)
6 ¼ cups (1.5L)
40 serves
10 cups (2.5kg)
10 cups (2.5L)
Use your
judgement
based on other
values
5
4 cups (400g)
Use your
judgement
based on other
values
8
6 ½ cups (650g)
950g
4 cups (500g)
4 cups (500g)
500g
8 tablespoons
1 cup (100g)
1.5 kg
6 ½ cups (800g)
6 ½ cups (800g)
800g
1 cup
1 2/3 cups
(170g)
Equipment required:
 Mixing bowl
 Oven
 Baking dish
 Food processor (or prepared
breadcrumbs)
Estimated preparation time: 20 minutes
Estimated cooking time: 45 minutes
Method
1. Make breadcrumbs from wholemeal bread, pulsing in
food processor.
2. Preheat oven to 190°C.
3. Thoroughly combine cottage cheese, milk, cayenne
pepper, nutmeg and black pepper in mixing bowl.
4. Add vegetables, cheddar and macaroni. Mix well.
5. Pour into baking dish. Sprinkle combined parmesan
and breadcrumbs on top.
6. Bake for 45 minutes or until golden and pasta is
cooked.
Estimated cost per person/serve
$1.00
Gluten free alternatives:
 Use gluten-free pasta
 Use polenta instead of breadcrumbs, or make crumbs using gluten-free bread
20
Cheesy veggie muffins
INGREDIENTS
Self raising flour
Zucchini
Carrot
Serves 6 kids.
Makes 12 muffins
2 cups (300g)
1 ½ cups
(about 1 zucchini)
1 ½ cups
(1-2 carrots)
½ cup (50g)
Serves 12 kids.
Makes 24
4 cups (600g)
3 cups
Serves 24 kids.
Makes 48
8 cups (1.2kg)
6 cups
Serves 48 kids.
Makes 96
16 cups (2.4kg)
12 cups
3 cups
6 cups
12 cups
Tasty cheese,
1 cup (100g)
2 cups (200g)
4 cups (400g)
reduced fat
Olive oil
¼ cup
½ cup
1 cup
2 cups
Creamed corn
125g
250g
500g
1kg
Milk, reduced fat ¾ cup
1 ½ cups
3 cups
6 cups
Egg
1
2
4
8
Canola oil spray
Equipment required:
 Grater
 Muffin pans or baking dish
 Oven
 Sifter
 Whisk or mixing spoon
 Mixing bowl
Estimated preparation time: 15 minutes
Estimated cooking time: 30 minutes
Method
1. Preheat oven to 190°C (170°C fan-forced). Sift flour
into a large bowl. Grate zucchini, carrot and cheese
and stir into flour.
2. Whisk together oil, creamed corn, milk and egg.
Add to flour mixture and stir until ingredients are
just combined.
3. Lightly grease a 12 x 1/3-cup capacity non-stick
muffin pan with cooking spray. Divide mixture
between holes. Alternatively, pour entire mix into a
baking dish and make as a cake/loaf and cut into
slices. Bake in oven for 25-30 minutes or until
muffins are light golden and just firm to touch. If
cooking as a cake, it may require longer cooking time.
These muffins will keep for up to 2 days in an airtight container in the refrigerator or can be
frozen for up to 1 month.
Estimated cost per person/serve
$0.57 per 2 muffins
Gluten free alternatives:
 Use gluten-free flour
21
Submabeans
INGREDIENTS
Serves 6 kids.
Makes 12
submabeans
12 rolls
Serves 12 kids.
Makes 24
Serves 24 kids.
Makes 48
Serves 48 kids.
Makes 96
Small bread rolls
24 rolls
48 rolls
96 rolls
(dinner rolls)
Baked beans
420g can
2 x 420g can
4 x 420g can
8 x 420g can
(Homebrand ones
are fine)
Frozen peas
¼ cup (35g)
½ cup (65g)
1 cup (125g)
2 cups (250g)
Frozen corn
¼ cup (35g)
½ cup (65g)
1 cup (125g)
2 cups (250g)
Tasty cheese,
¾ cup (75g)
1 ½ cups (150g) 3 cups (300g)
6 cups (600g)
reduced fat
Equipment required:
 Mixing bowl
 Oven
 Serrated knife
 Baking paper
 Grater
Estimated preparation time: 10-15 minutes
Estimated cooking time: 10 minutes
Method
1. Preheat oven to 180°C.
2. Use a small serrated knife to remove
the tops from rolls, leaving a 1cmwide border around the edges (do
not cut all the way through). Or use
your finger to pull out the bread
(this was quite easy on the rolls I
used).
3. Grated cheese.
4. Combine baked beans, peas and
corn in a bowl. Spoon the bean
mixture into the bread rolls. Place on a baking tray. Top with cheese. Bake for 10
minutes or until crisp and golden.
Estimated cost per person/serve
$0.80 per roll
Gluten free alternatives:
 The baked beans contain modified maize starch which IS GLUTEN-FREE. So these just
require a replacement for the bread roll. Can use a slice of gluten-free bread pressed
into a muffin pan to create a bowl/cup, then fill as per usual.
22
Lettuce noodle cups
INGREDIENTS
Noodles - rice
vermicelli/cellophane
Rice vinegar
Serves 6 kids.
Makes 12 cups
100g
Serves 12 kids.
Makes 24
200g
Serves 24 kids.
Makes 48
400g
Serves 48 kids.
Makes 96
800g
2 tablespoons
4 tablespoons
8 tablespoons
(70 ml)
1-2 tablespoons 2-4 tablespoons 8 tablespoons
2
4
8
1
2
4
115g
230g
460g
1
2
4
16 tablespoons
(140 ml)
16 tablespoons
16
8
920g
8
Soy sauce
Carrot
Zucchini
Frozen corn kernels
Iceberg lettuce
Equipment required:
 Grater
 Mixing bowl
 Sieve with small holes
 Spoons, forks or tongs for serving
Estimated preparation time: 30-45 minutes
Estimated cooking time: 0 minutes
Method
1. Put the noodles in a bowl. Cover with boiling
water and soak for approximately 20 minutes or
until softened. Or follow packet instructions.
Drain using sieve or use tongs to transfer to
another bowl. Cut into short lengths.
2. Toss the rice vinegar and soy sauce through the
noodles. Cover and chill until 15 minutes before
serving time.
3. Grate carrots and zucchini. Thaw corn. Combine
with noodles. Divide into serving bowls for each
table.
4. Separate lettuce leaves, trying to keep them in
one piece. This takes longer than you might
think.
5. Place 2 lettuce leaves on each child's plate. Let them spoon in the noodle filling and
wrap the lettuce around the filling.
Estimated cost per person/serve
$0.75 for 2 cups.
Gluten free alternatives:
 The only issue is the soy sauce. The best option would be to reserve some of the filling
ingredients and do not add soy sauce to them.
23
Chicken pie (with only 4 ingredients!)
INGREDIENTS
6 serves
10 serves
25 serves
Puff pastry sheets
1
2
3
Condensed cream of
400g can
2 x 400g can
3 x 400g can
chicken soup
Cooked chicken
½ BBQ chook
1 BBQ chook
2 ½ BBQ chooks
Mixed frozen
500g
1kg
2 ½ kg
vegetables
Equipment required:
 Knife
 Oven
 Baking paper
 Baking dish
Estimated preparation time: 15 minutes
Estimated cooking time: 40 minutes
Method
1. Preheat oven to 180°C.
2. Strip flesh from chicken and chop into bite-sized pieces.
3. Combine chicken, soup and vegetables in baking dish and
stir well. You can add the chicken stuffing too.
4. Cook in the oven for approximately 30 minutes until
thoroughly heated.
5. Cut each sheet of pastry into 9 squares. Place on a baking
tray lined with baking paper. Cook in the oven for 10-15
minutes until golden brown and puffed. Keep an eye on
them to make sure they don't overcook.
6. Spoon the chicken and vegetable mixture onto
plates/bowls and top with a pastry puff.
40 serves
5
4 x 400g can
4 BBQ chooks
4 kg
Estimated cost per person/serve
$1.60
Gluten free alternatives:
 The soup contains wheat, so set aside a portion of the chicken and vegetables without
the soup.
 Toast/grill a slice of gluten-free bread as a substitute to the pastry, or use gluten-free
puff pastry.
Vegetarian alternatives:
 Set aside a serve of vegetables without the chicken or soup.
 Use a vegetable-based condensed soup.
 Substitute crumbled tofu or some beans (kidney, cannellini, chick peas) in place of the
chicken
24
Pasta with sauce
INGREDIENTS
5 serves
10 serves
25 serves
40 serves
Pasta (not spaghetti)
500g (1 packet) 1kg (2 packets) 2.5kg (5 packets) 4kg (8 packets)
Homebrand chunky
1 x 700g bottle 2 x 700g bottles 5 x 700g bottles 8 x 700g
tomato pasta sauce
bottles
Homebrand
1 x 100g packet 2 x 100g packet 5 x 100g packet 8 x 100g packet
parmesan cheese
Carrot
1
2
5
8
Zucchini
1
2
5
8
Frozen peas
½ cup
1 cup
2 ½ cups
4 cups
Equipment required:
 Microwave
 Microwavable bowls (glass or red Décor tub)
 Bowl for heating sauce
 Cups/small dishes for parmesan on each table
 Teaspoons for serving parmesan
 Strainer
Estimated preparation time: 5 minutes
Estimated cooking time: 15-20 minutes, depends on how much you have to make because
limited by space in the microwave. You can fit 1 packet of pasta in at a time.
Method
1. Place 1 packet of pasta in a large bowl (not metal). Cover with boiling water (holding the
bottom of the bowl with an oven/heat mitt). Cook in the microwave for 3 minutes. Stir.
Cook for a further 1 minute. Test to see if tender. If cooked, strain and repeat for
amount needed. If not, cook for a further 30 seconds to 1 minute.
2. For vegetables: chop finely. Gently steam in the microwave (place in a bowl, cover with
a plate), cooking for 30 seconds to 1 minute. Do not overcook so they go mushy. Stir
into pasta.
3. For sauce: place in a bowl, cover with a plate and cook in microwave until heated, about
2 minutes.
4. Place small amounts of parmesan in serving cups/dishes. Place on tables with a spoon.
5. Divide pasta into bowls for children. Allow them to add parmesan at the table (they
won't need much because it has a strong flavour).
Estimated cost per person/serve
$1.50
Gluten free alternatives:
 Use gluten-free pasta
Sauce alternatives:
 Carrot, pumpkin and sweet potato. Steamed in microwave and pureed.
 Broccoli, spinach and zucchini. Steamed in microwave and pureed.
25
Chicken and chips
INGREDIENTS
Uncooked chicken breast
Plain flour
Eggs
Breadcrumbs, wholemeal
Homebrand parmesan
cheese, finely grated
(found near pasta, not
refrigerated)
Cumin and coriander
6 serves
½ kg
1/3 cup
2
1-1 ½ cups
1
tablespoon
(about 20g)
12 serves
1kg
2/3 cup
4
2 cups
2 tablespoons
(about 40g)
24 serves
2 kg
1 1/3 cup
8
4 cups
4 tablespoons
(about 80g)
48 serves
4kg
2 2/3 cups
16
8 cups
8 tablespoons
(about 160g)
1 teaspoon
each
500g
500g
¼ cup
2 teaspoons
each
1kg
1kg
½ cup
4 teaspoons
each
2kg
2kg
1 cup
8 teaspoons
each
4kg
4kg
2 cups
Sweet potatoes
Washed white potatoes
Cornflour (optional)
Olive oil
Equipment required:
 Large bowl
 1 small bowl
 Oven
 2 plates
 Knife
 Baking paper
Estimated preparation time: 30 minutes
Estimated cooking time: 40 minutes
Method
1. Preheat oven to 200°C.
2. Scrub potatoes (no need to peel them unless
they are not in great condition on the outside).
Chop into thick-style chip shapes. Place the
two potato types in separate bowls. Place half
the cornflour in each and toss to combine.
Drizzle with oil and toss again. Place white
potatoes on baking paper-lined tray and cook
for 40 minutes, turning once or twice.
3. Add sweet potato chips to oven after white potatoes have been cooking for about 20
minutes.
4. Meanwhile, cut chicken breast into strips (about ½ inch thick). OBSERVE MEAT HYGIENE
PRACTICES.
5. Combine breadcrumbs, parmesan, cumin and coriander. Place on a plate. Put flour on
another plate. Lightly beat eggs in small bowl.
6. Toss chicken pieces first in flour, then in egg, and lastly in breadcrumb mix. Place on
baking paper-lined baking tray. Cook in oven for about 20 minutes, turning once. Cut a
thick one to check they are cooked (no more pink!)
Estimated cost per person/serve
$1.70
26
Gluten free alternatives:
 DO NOT use cornflour for chips (or check that it is made from actual corn and not
wheat. Some products are called 'Cornflour' but are actually made from wheat.
 Do not coat chicken in flour or breadcrumbs. Can use polenta instead, or just have
chicken with spices.
Vegetarian AND gluten-free alternative:
Veggie pattie
For 1 serve:
 ½ cup tinned chickpeas
 ¾ cup frozen mixed vegetables
 2 tablespoons chickpea flour (besan)
 1 egg white
Method:
1. Combine all ingredients in a food processor. Pulse until blended but still with some
texture.
2. Bake in the oven 20 minutes, turning once, until golden brown.
27
Popovers
INGREDIENTS
Eggs
Plain flour
Serves 12
Makes 24 mini
2
1 cup, plus a
little extra
1 cup
1 teaspoon
Serves 24
Makes 48 mini
4
2 cups, plus a
little extra
2 cups
2 teaspoons
Serve 36
6
3 cups, plus a
little extra
3 cups
3 teaspoons
Serve 48
Makes 96 mini
8
4 cups, plus a
little extra
4 cups
1 tablespoon
Milk, reduced fat
Flavouring for sweet
popovers:
- Cinnamon
- Orange zest
Flavouring for savoury 1 teaspoon
2 teaspoons
3 teaspoons
1 tablespoon
popovers
- Italian herb mix
- Black pepper and
parmesan
Oil spray
Equipment required:
 Oven
 Mini muffin tins
 Mixing bowl
 Whisk or fork
 Large spoon
Estimated preparation time: 10 minutes
Estimated cooking time: 30-40 minutes
Method
1. Preheat oven to 200°C.
2. Lightly whisk eggs in a bowl. Mix in flour and milk.
3. If making a single flavour, mix in flavouring. If making more than one flavour, divide
mixture between separate bowls before adding flavouring.
4. Spray mini muffin tins with oil and dust with extra flour to help stop sticking.
5. Divide mixture between muffin holes, each one about half full.
6. Place in oven for about 30 minutes.
Estimated cost per person/serve
$0.12 for 2 mini popovers
Gluten free alternatives:
 Use gluten-free plain flour
28
Baked zucchini, bacon and tomato frittata
INGREDIENTS
4 serves
10 serves
Eggs
8
20
Milk
½ cup
1 ¼ cups
Zucchini
1 small
2-3
Ham
2 slices
5 slices
Spring onions
2
5
Tasty cheese, reduced 1/3 cup (30g)
Just under 1
fat
cup (about 80g)
Cherry tomatoes
1 punnet
2 punnets
Cooking spray oil
Equipment required:
 Baking paper
 Oven
 Whisk or fork
 Baking tray/dish
 Mixing bowl
Estimated preparation time: 15 minutes
Estimated cooking time: 30 minutes
Method
1. Preheat oven to 160°C. Grease a baking dish and
line with baking paper.
2. Shave zucchini into ribbons using vegetable peeler.
Chop into short lengths. Cut ham into small strips.
Finely chop onions. Grated cheese. Halve
tomatoes.
3. Whisk eggs in a bowl until frothy. Whisk in milk.
4. Add zucchini, ham, onions and about half the
cheese to egg mixture.
5. Pour into baking dish. Place cherry tomatoes on
top. Sprinkle with remaining cheese.
6. Bake for about 30 minutes or until just set.
Estimated cost per person/serve
$2.20
Gluten free alternatives:
 This is gluten-free
Vegetarian alternative:
 Omit ham
29
25 serves
50
3 cups
6
12
12
2 cups (200g)
40 serves
80
5 cups
10
20
20
3 cups (300g)
4 punnets
6 punnets


Vegetable peeler
Knife
Shopping Guide
Woolworths Wollongong Central
Item
Olive oil
Canola oil
spray
Wholemeal
bread
Description
Aisle
Homebrand
Fresh
produce
Small bread
rolls
Baked fresh. From area to right
of fruit and vegetables. 680g
loaf for $2.00. Make sure it is
WHOLEMEAL
Woolworths Dinner Rolls. 6 or
12 pack
Eggs
The cheapest ones
Milk
Woolworths low fat, with light
blue lid and label
Fresh
produce
1
Butter
Woolworths UNSALTED, light
Back of store
blue packaging. 250g
Whatever is cheapest per
1
100g, probably Homebrand
(500g) unless something else is
on special. If you need grated,
the pre-grated Homebrand
variety may actually be
cheaper than a block. Make
sure it is LOW FAT/LIGHT
Cheese block,
reduced fat
Picture
6
6
30
Fresh
produce
Or purchase from Harvest
Market
Item
Grated cheese
Description
Homebrand LIGHT tasty. 600g
1
Grated
parmesan
Homebrand grated parmesan.
100g bag
7 - top shelf
near pasta
Cottage
cheese
Homebrand. 500g
1
Plain flour
Homebrand. 1kg or 2kg
6
Self raising
flour
Homebrand. 1kg or 2kg
6
Gluten-free
plain flour
Macro Gluten-Free Plain flour.
750g
(Cheaper per 100g than White
Wings or Orgran)
6 or 13
Gluten-free
self raising
flour
Macro Gluten-free self raising
flour. 750g
6 or 13
31
Aisle
Picture
Item
Cornflour
Description
Homebrand. 500g
Made from wheat
Gluten-free
cornflour
White Wings. 300g
Made from maize
???
Creamed corn
Homebrand. 400g
8
Canned
chickpeas
Homebrand. 400g
8
Baked beans
Woolworths Homebrand. In
tomato sauce. 425g
7
Condensed
cream of
chicken soup
Campbell's. 420g
7
Rice noodles
Thin rice noodles. May be
called vermicelli or cellophane
Not sushi rice vinegar.
Ingredients are just rice and
water.
7
Rice vinegar
Aisle
???
Soy sauce
7
7
32
Picture
Item
Puff pastry
Description
Homebrand. 1kg, 6 sheets
Aisle
1
Frozen
spinach
Homebrand. 250g
1
Frozen corn
kernels
Homebrand. 1kg
1
Frozen peas
Homebrand. 1kg
1
Frozen
cauliflower
Woolworths Select. 500g
1
Mixed frozen
vegetables
Homebrand 5 vegetable mix.
1kg
1
Macaroni
Woolworths Select. 500g
7
Pasta
Homebrand spirals. 500g,
$0.65
7
33
Picture
Item
Pasta sauce
Description
Homebrand Chunky pasta
sauce. 700g
Aisle
Tomato paste
Homebrand tomato paste.
500g
7
Ham
Cooked BBQ
chicken
Uncooked
chicken breast
Black pepper
Nutmeg
Cayenne
pepper
Cumin
Coriander
Cinnamon
Italian herb
mix
Whatever is cheapest.
Half or whole depending on
amount requried
Breast or double breast
Deli or aisle 1
Deli
Picture
7
Deli
6
6
6
6
6
6
6
A note on shopping for fresh vegetables
When comparing prices between Wollongong Woolworths and Harvest Market (Kenny Street),
vegetables (and eggs) were usually cheaper at Harvest Market. Where indicated in recipes, it is
probably cheaper to use the frozen variation of that vegetable, purchased from Woolworths.
34
Further Information
Australian Dietary Guidelines, and
Australian Guide to Healthy Eating
Australian Government Department of Health and the National Health and Medical Research
Council
 Guidelines
 Brochures, posters
 Advice for eating well
 Eat for Health Nutrition Calculators
http://www.eatforhealth.gov.au/
Allergy & Anaphylaxis
 What are allergies and anaphylaxis?
 Managing and living with allergies
http://www.allergyfacts.org.au/
Go for 2 & 5
 Information on fruit and vegetables
 Serving sizes
 Recipes
 Brochures, posters
 Kids activities
http://www.gofor2and5.com.au/
Get Up & Grow
 Healthy eating and physical activity for early childhood settings
 Handbooks for centre directors/coordinators, staff and families
 Brochures, posters
http://www.health.gov.au/internet/main/publishing.nsf/Content/phd-early-childhoodnutrition-resources
Fresh for Kids
 Information on fruit and vegetables
 Activities for kids
 Recipes
 Information for parents and teachers
http://www.freshforkids.com.au/
35