{"id":2614,"date":"2022-01-24T22:38:03","date_gmt":"2022-01-24T11:38:03","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=2614"},"modified":"2022-01-24T22:38:05","modified_gmt":"2022-01-24T11:38:05","slug":"fuel-your-kids-for-school","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/fuel-your-kids-for-school\/","title":{"rendered":"Fuel Your Kids For School"},"content":{"rendered":"\n

With children about to head back to school for 2022, Central Coast Local Health District is encouraging parents and caregivers to fuel their kids for days filled with learning and play.<\/p>\n\n\n\n

Lesley Marshall, public health nutritionist, Central Coast Local Health\u2019s District Nutrition Services, says packing healthy foods for our kids is one of the best ways to support them through school.<\/p>\n\n\n\n

\u201cThis is a time when their bodies are growing and developing so nutritional needs can be high. It also helps them to learn healthy eating habits that they will hopefully continue into their adult life,\u201d said Ms Marshall.<\/p>\n\n\n\n

We all know one of the biggest challenges with kids\u2019 lunches can be making sure it gets eaten, which is why Ms Marshall recommends involving your children when packing lunchboxes.<\/p>\n\n\n\n

\u201cGiving children a choice from a selection of healthy options allows them to have some autonomy over what they pack in their lunchbox. Involving children in age-appropriate food preparation is another way to encourage healthy eating and independence,\u201d Ms Marshall said.<\/p>\n\n\n\n

\u201cThis helps ensure the healthy foods packed in the lunchbox will be eaten and do not end up in the bin.\u201d<\/p>\n\n\n\n

In the warmer months, freezing things like yoghurt and fruit pieces can help ensure they stay cool until it\u2019s time to eat them. Using ice bricks and insulated lunch bags is also a good way to keep things cool.<\/p>\n\n\n\n

\u201cYou can freeze the yoghurt and it will be ready to eat by recess or lunch. Frozen fruit like grapes or watermelon pieces will also help keep the lunchbox cool and are great to eat on a warm day,\u201d said Ms Marshall.<\/p>\n\n\n\n

Planning ahead and preparing some things on weekends or the night before can help ensure a nutritious lunch is packed eve on with busy mornings.<\/p>\n\n\n\n

\u201cCut up vegetable sticks and make your own snack packs from fresh ingredients that can be bought in bulk, make lunches in advance that can be frozen, like cheese and vegemite sandwiches or lean meat in a roll,\u201d Ms Marshall said.<\/p>\n\n\n\n

\u201cKeep healthy pantry staples that can easily be put in the lunchbox when you are short on time, like long life milk poppers and fruit in natural juice.\u201d<\/p>\n\n\n\n

When it comes to packing drinks, Nina Kingon, dietician and health promotion officer at Central Coast Local Health District\u2019s Health Promotion Service, says water is the way to go, while plain milk is another good option.<\/p>\n\n\n\n

\u201cWater is the best choice as it is readily available, great for hydration, contains no sugar and when fluoridated, can help strengthen teeth,\u201d Ms Kingon said.<\/p>\n\n\n\n

\u201cMilk provides protein and calcium, important nutrients for growing children, just remember to keep it cold. Fruit juices, cordials and other sweetened drinks are not recommended as everyday options due to their sugar content and relatively low nutritional value.\u201d<\/p>\n\n\n\n

Ms Kingon said adapting to new routines and making healthy changes can take time, but support is available.<\/p>\n\n\n\n

\u201cThe beginning of the school year has many demands for families and school staff, perhaps now more than ever. Central Coast Local Health District Health Promotion is offering a new program, \u2018SWAP IT\u2019, for primary schools this year that supports schools and families to pack a healthy lunchbox,\u201d Ms Kingon said.<\/p>\n\n\n\n

What to pack to fuel your kids for school<\/strong><\/p>\n\n\n\n