Readability

Fresh fruit and vegetables – the green food

Fresh fruit and vegetables are not only good for your health, but they are also good for the planet. Fruits and vegetables come in their own environmentally friendly packaging. Fruit or vegetable scraps can also be composted or used in a worm farm. You can also help the environment by choosing produce without foam trays or plastic containers.

 

 

 

 

 Did you know…?

8 to 12 hot chips (100 g) have around 3 teaspoons of fat and 1000 kJ. Compare this to a small baked potato (100 g) with a light spray of oil that has less than ¼ teaspoon of fat and 400 kJ. The main difference is added fat, hence the added energy or kilojoules. Here is a quick, easy and delicious way to make healthy, hot chips:

 

Ingredients

  • 2 large potatoes cut into chips or wedges

  • 1 teaspoons canola oil

  • 1 teaspoon soy sauce

Method

Place a large tray or baking dish into the oven and preheat oven to 200°C.

Place all ingredients into a small plastic bag and shake.

Take hot tray or baking dish from oven using an oven mitt, and empty bag of potato lightly coated with oil and soy sauce onto the hot tray. Discard the plastic bag. You can cover the tray with a piece of oven paper (optional). Return to the oven to cook for about 12 minutes or until the potato is golden brown and cooked, then serve.

 

Lunchbox snack foods

Children need to eat a range of different foods to provide nutrients to meet growth and energy needs. Snacks need to be everyday foods rather than sometimes foods.

 

Everyday Snacks

fruit loaf

plain popcorn

plain or fruit yoghurt

cheese and crackers

fresh fruit or canned fruit

dried fruit and cheese cubes

wholemeal biscuits or crackers

vegetable sticks and dip or salsa

corn or rice cakes with or without spreads

celery, cherry tomatoes and carrot sticks

Sometimes Snacks

muesli bars and dried fruit bars

potato crisps / chips and corn chips

lollies and confectionary

chocolate

cordial

soft drink

 

Confectionary and lollies are very high in sugar, provide extra kilojoules and cause tooth decay. They are not recommended for lunch boxes. Keep these foods for special occasions only.

 

Lunchtime banana loaf

Breads and cereals are an important source of vitamins and minerals. One interesting way to include them is with homemade muffins and loafs. Why not try this recipe:

 

2 ripe bananas                                               

2 oranges

1 cup self-raising white flour

1 cup self-raising wholemeal flour

¼ cup sugar

 ¼ cup canola oil

1 egg, beaten

 

Mash together banana, the grated rind and juice of two oranges. Mix together with the rest of the ingredients. Pour into greased loaf pan. Bake at 180 degrees for 45 minutes or until cooked. Slice and freeze into lunchbox size serves.

Why is breakfast important?

  • children who miss breakfast are often reported as having poor behaviour and
  •  poor concentration
  • children who miss breakfast are often unable to meet their daily nutrient requirements
  • children who miss breakfast are more likely to have a greater risk of being overweight or obese
  •  eating breakfast helps children learn and establish healthy eating habits early in life.

Quick and easy breakfast ideas:

  • Make sure your child starts every school day with a nutritious breakfast that includes foods from at least two of the five food groups. For example

    §  wholegrain cereal with

    reduced-fat milk

    §  fruit smoothie

    §  boiled eggs and toast

    §  slices of fruit with yoghurt

    §  raisin toast with sliced banana

    §  muesli, chopped fruit and yoghurt

    §  wholemeal crumpets with sliced banana

    §  grilled cheese and tomato on toast

    §  tinned baked beans and toast

    §  porridge, sultanas with reduced-fat milk

    §  tinned fruit and yoghurt

    §  rice or noodles with lean meat or vegetables

 

Children know their bodies!

Use a child's appetite to guide how much food they need for activity and growth. Don't try and force children to finish their plate or give sweets or dessert as rewards as this may lead to overeating problems later on. Instead offer a variety of healthy foods. Children do not eat the same amount of food every day. The amount of food a child may need depends on what else has been eaten that day.

 

      

CRUNCH AND SIP


The Crunch and Sip program allows students' energy levels to remain constant during the long morning period, before lunch. At the same time it supports students' learning in PDHPE about making good nutritional decisions.  Open the accompanying information sheet PDF with a chart that explains the Crunch and Sip program in detail.
Crunch and Sip (pdf, 131 KB)


Building healthy habits

Children are learning habits that will often last them a lifetime.  Consider the following:
  • Breakfast is important. Children who eat breakfast have better concentration. Eating breakfast can reduce snacking on high-energy foods in the afternoon in both adults and children.
  • Be realistic about the size of the serve you offer children. Forcing children to finish what is on their plate when they are not hungry may lead to overeating and/or strong food dislikes.
  • Serve meals or snacks at a table rather than in front of the television. Children and adults can miss their body's cues when they are full and are more likely to overeat. Limiting television also reduces their exposure to junk food advertising.
  • Avoid giving children processed snack foods high in sugar.  Encourage brushing teeth in the morning and before bed to develop good dental habits.  
  • You play an important role in promoting healthy habits. Set a good example by eating healthy foods and enjoying regular exercise. It may not be apparent, but your child is watching you!

                                                                                         

Promoting health, supporting student health care needs and reducing health risks are important to everyone at our school.

Prescribed medication

If your child is being prescribed medication that needs to be taken during the day, please inform us so that arrangements can be made for the medication to be administered. Please read the important information about prescribed medications at school.

Allergies

If your child has been diagnosed with an allergy or allergies, it is important that you tell the principal as soon as you become aware of it, or if your child's allergy changes. If your child is diagnosed at risk of an anaphylactic reaction an individual health care plan is developed that includes strategies to minimise the risk of a severe allergic reaction.

Managing complex health needs

An individual health care plan is developed for each student with complex health needs. The plan supports students with severe asthma, type 1 diabetes, epilepsy, anaphylaxis and those at risk of an emergency or requiring the administration of specific health care procedures.

Infectious diseases

There are many infectious diseases that affect children and young people. Schools and parents should contact their local health network for advice regarding infectious diseases.

Immunisation 

Our school's immunisation program works in cooperation with our local health network of the NSW Department of Health who deliver the NSW adolescent school-based vaccination program to high school students.

Head lice

Head lice outbreaks sometimes occur at school. If your child has head lice please treat your child and inform us. Daily combing of dry hair with conditioner can get rid of head lice. You should continue to send your child to school. Head lice information in community languages.

Healthy eating at school

Healthy food keeps children alert and focused and gives them the nutrition they need each day. Our school canteen provides a healthy, nutritious canteen menu in line with the Fresh Tastes NSW Healthy School Canteen Strategy. If your child brings their own lunch to school you can help by packing food that is interesting and nutritious. See lunch box ideas.

 

Sun safety

Our school takes sun safety seriously. Children learn about how to protect themselves from the sun's damaging UV rays, and our school implements a range of sun protection strategies. Sun sense information in community languages.

Ear infections

Otitis media is a common middle ear infection which may cause fever or vomiting. If undetected, a child may suffer from hearing loss and their learning could be affected. Most ear infections respond readily to treatment.

 
 
 
 
 
Quarry St
Ultimo
2007
  Phone: 9660 2130
Fax: 9692 8823
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