Cappawhite National School Website

Many Thanks to Seamus Lennon who kindly offered to do a healthy eating demonstration. He was very informative on the benefits of being a little more thoughtful and imaginative, in making our children's lunchboxes more appealing to them.
Aided by Breda Ryan of Centra Cappawhite who had an array of very appetising foods to sample and made some very tasty sandwiche ,rolls etc to sample on the night.
Both Breda and Seamus work in the food industry and gave parents many helpful tips on how to vary the foods our children eat.

Healthy Lunches Information Evening Cappawhite Primary School

Thursday 25th February 2010

'One boat'
We all parents and have to face the same issues with regard to school lunches.

In Cappawhite N.S. a survey took place on what children have in their lunch boxes .
The following were the results:

50% of children had a ham sandwich
the other50% was made up of
chicken,nutella,jam or tuna
Yoghurts (24%) /bars (34%)
Fruit (62%)
Why do we need to change?

Healthier children
Reduced obesity/weight problems
Reduced heart disease
Reduced bowel related problems
IBS
Colon disorders etc.

Further Benefits
Improved concentration levels
Improved immune system
Healthier teeth

‘Old habits die hard’
Life style choice

Develop healthy eating patterns when your child is young and this will stay with them for life and they in turn will receive the benefits as they get older.
A Lunch box should have…
Bread/cereals/pasta/potatoes
1-2 portions
Meat, fish or alternatives
1 portion
Milk and dairy foods
1 portion
Fruit and vegetables 1 portion
A Treat once a week (favourite food/fruit)




Variety
Plan the lunches for the week ahead and shop accordingly
This will avoid repeating on consecutive days which can turn children off certain foods.
Start as you mean to continue. From an early age you can develop your child's tastes for certain foods.

Bread varieties
Soda bread/Granary/wholemeal bread
Naan bread/Pitta bread
Whole meal baps
Tortillas/wraps
Brown scones/Fruit scones
Brown/wholemeal rolls
Bagels/Brown crackers
Breads
All breads can be purchased in advance, frozen and taken out as needed.
Drinks - Varieties
Juices (100% juice unsweetened)
Smoothies
Water
Milk
Soup
Probiotic Yogurt drinks (rich in calcium)
Spreads
Use low fat spreads where possible
Cheese spreads (low fat option)
Light/taco mayonnaise

We suggest you use all the above sparingly.
Suggested Fillings
Chicken, Bacon, ham, beef, turkey, & lamb (all lean)
Tuna in brine, salmon, sardines in tomato sc.
Cheddar, Cream cheese
Sliced banana/peanut butter.
Incorporate salad (lettuce/tomato)

Salads
Tossed salads instead of a sandwich:
Lettuce
Cherry tomato
Red onion
Grated/baton carrot
Peppers
Pasta
Presentation
Small portions (a little of each as opposed to a large portion of one item)
Use Colour (peppers, carrots, broccoli, cauliflower, cucumber, lollorossa lettuce, fruit)
Cut in different shapes (triangles, squares, rolls, carrot/cheese sticks)
Buy a set of various size lunch boxes.
Treats suggestions
Once a week
Smoothie
Yogurts topped with nuts
Fruit/Jelly/Rice tubs
Fruit scones
Sugar free Jams & Marmalades
Plain chocolate
Sugar free drinks

Safe food
Safe food - Why?
Avoid food poisoning.
More bugs than ever before (which are more resistant)
We are less resistant
Children are a more vulnerable group

Food safety
Always wash your hands before preparing food.
Do not re-use any food left over from the lunch box e.g. cheese/yogurt
Wash out water/drink bottles thoroughly daily.

Food safety
Preferably lunches should be made the night before and placed in the fridge over night.

Never place warm food in a lunch box.

Chill
Juices/drinks/fruit/yoghurts/frubes can all be frozen/chilled and placed in lunch box to keep other food cold.
Mini ice packs can also be used.

Recipes
Recipes compliments of Seamus Lennon and Breda Ryan

Brown soda bread (2 lb tin)
8 oz wholemeal flour
8 oz plain flour
1 tsp salt (optional)
1 tsp Bread soda (bicarbonate of soda)
2 oz mixed seeds (sesame, sunflower, pumpkin, linseed) all optional
1 oz butter or olive oil (optional)
1 egg
13/14 fl oz buttermilk
Preheat oven to 200°C
Sift flours, salt, bread soda, seeds into a large bowl
Add the butter and gently mix with your finger tips until it resembles breadcrumbs
Mix the buttermilk and egg together in a separate jug.
Make a well in flour and add the buttermilk/egg mixture
Mix gently.
Turn into a greased loaf tin.
You can add seeds to the top of the bread at this stage if you wish.
Bake for 1 hour reducing heat to 175°C after 30 min.
The loaf with sound hollow when tapped on the base
(Bake Rachel Allen 2008)
Brown Scones (12)
Same recipe as soda bread.
The mixture will not need as much buttermilk to allow you to cut into shapes on a floured surface. Make sure you the scones are ¾ to 1 inch high or you will have a flat scone.
Bake for 15-20 minutes in the oven.
(Bake Rachel Allen 2008)


Scones
1 lb self raising flour
2 eggs
4oz butter/margarine
4oz sugar
3-4 fl oz milk
2-3oz Sultanas (optional)

Preheat oven to 200°C
Instructions as above
Add the milk/egg mixture very carefully as the mixture should remain firm for the scones to keep their shape.
Note: There are also all in one mixtures available in the shops which are good
These products can all be frozen so you can double up on your amounts when baking.
Happy Baking

Useful information sources:
www.safefoodonline.com
Tel helpline: 1850-404567

www.cappawhitens.ie

www.tesco.ie (gives nutritional guidelines)

www.rte.ie/tv/afternoonshow






DemoQuestions/Discussion


A Lunch box should have…
Bread/cereals/pasta/potatoes
1-2 portions
Meat, fish or alternatives
1 portion
Milk and dairy foods
1 portion
Fruit and vegetables 1 portion
A Treat once a week (favourite food/fruit)