Building a healthy lunchbox. Katie Allison Accredited Practising Dietitian

Transcription

1 Building a healthy lunchbox Katie Allison Accredited Practising Dietitian

2 True or False? Children without type 1 diabetes have a higher intake of total fat and saturated fat FALSE Meat, cheese and eggs are free foods FALSE Australian Children are not eating enough Fruit and vegetables TRUE Refined carbs are healthier options FALSE

3 Tonight's topics? Healthy eating for your child Portion guides Healthy lunchbox ideas

4 What is healthy eating?

5 What is healthy eating? To achieve and maintain a healthy weight be physically active and choose amounts of nutritious food and drinks to meet energy needs Enjoy a wide variety of nutritious foods from the five food groups every day Limit intake of foods containing saturated fat, added salt, added sugars and alcohol Encourage, support and promote breastfeeding Care for your food; prepare and store it safely

6 Putting it altogether GROW GLOW GO

7 Portion guide plate model

8 Portion Handy guide Portion hand-y-guide Guide Vegetables: Choose as much as you could hold in two cupped hands Grains and Starches: Choose an amount up to the size of your fist Fruit: Choose an amount up to the size of your fist Meat and Alternatives: Choose a portion the size of your palm * Use your child s hand as a guide for their serve size

9 Putting it altogether Lunchbox checklist Wholegrain Lean protein Vegetables Fruit Reduced fat dairy Water * Full fat dairy is recommended for children 2 years or younger

10 Wholegrain or high fibre option Wholegrain/wholemeal bread, rolls or wraps High fibre tortillas Wholemeal pita breads Multigrain/wholemeal English muffins Brown rice Wholemeal or high fibre pasta Barley Quinoa Legumes e.g. baked beans, chickpeas or lentils Snack ideas: Whole grain cereal Grain crackers Air popped popcorn Pretzels High fibre cereal bar mini corn fritters/pikelet/scone/fruit muffin based on wholemeal flour

11 Lean protein Lean varieties of turkey, roast beef, chicken, ham Canned fish Eggs Tofu Legumes e.g. baked beans, lentils, chickpeas * Food safety is especially important with these foods. An insulated lunchbox with an ice box or frozen drink bottle will help keep cool.

12 Vegetables Fresh Canned (no added salt) Frozen Low salt vegetable juices make mini muffins with grated zucchini and carrot or vegetable frittatas Get creative Vegetable sticks or cherry tomatoes with hummus Vegetable soup Add lettuce, sprouts, cucumber and grated carrot to sandwiches Chop up celery or cucumber and mix with low fat mayo tuna or mashed egg

13 Fruit Fresh Dried (small amounts) Canned (in natural juice) Frozen

14 Dairy Lower fat options only suitable for those children >2 years Low fat or skim milk drinks Low fat yoghurt Low fat custards Reduced fat cheese Dairy alternatives e.g. Soy * Food safety is especially important with these foods. An insulated lunchbox with an ice box or frozen drink bottle will help keep cool.

15 Swap this.

16 For this

17 The difference 20% less total kilojoules 15 grams protein 10 grams total fat 6 grams saturated fat 4 ½ times the amount of calcium

18 Swap this

19 For this

20 The difference Half the total kilojoules 7 grams protein 25 grams total fat 221mg sodium

21 More Help? For general dietary advice contact the Diabetes NSW help line & speak to a Dietitian 1300 DIABETES Need support: If you have been diagnosed with diabetes & would like to see a DIETITIAN: talk to your GP about an Chronic Disease Management Plan for a referral Find an Accredited Practising Dietitian at

22 Age Vegetables & Legumes Fruit Grain (cereal) foods Lean protein foods Dairy &/or alternatives Recommended serving sizes Recommended average daily serves from the five food groups Boys ½ 1 ½ 4 1 ½ ½ 2 ½ ½ ½ 3 ½ ½ ½ 3 ½ Girls ½ 1 ½ 4 1 ½ 1 ½ ½ ½ 3 ½ ½ 3 ½ Adapted from Total Diets for Children, Adolescents and Toddlers

23 Carb free snacks Snack Inspirations: *Full cream dairy until 2yrs, reduced fat dairy from 2yrs 30g unsalted nuts (for kids >5yrs) Veggie sticks (eg carrots) Veggie sticks with low fat cream cheese or dip Celery boats with reduced fat cream cheese or nut butters (1 tbsp) Strawberries & other berries Reduced fat cheese sticks (occasionally) Diet cordial or jelly Free veggie mini fritters bound together with egg (eg shredded zucchini, carrot, mushrooms, & or peas & tomatoes) Boiled egg

24 The difference Lunchbox 1 (muffin box) Lunchbox 2 (yoghurt box) Differences Energy (kj) Protein (g) Fat (g) Sat fat (g) Carbohydrate (g) Sugar (g) Fibre (g) Calcium (mg) Sodium (mg)

25 The difference Lunchbox 1 (chips box) Lunchbox 2 (pretzels box) Difference Energy (g) Protein (g) Fat (g) Sat fat (g) Carbohydrate (g) Sugar (g) Fibre (g) Calcium (g) Sodium (g)

26 Looking At Labels? Using the per 100g column;. FAT look for less than10g less than 1/3 saturated fat) Dairy should be less than 2g FIBRE look for over 5g SODIUM less than 450mg = good less than 120mg = great