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Healthy School Lunches Begin @ Home

8/27/2013

Tips For Packing Healthy Lunches:

1. Follow Canada’s Food Guide - choose foods from all four food groups every day:

Whole wheat/grain bread, wraps, bagels, bread sticks, crackers or rolls
Meat, fish, poultry, eggs or cheese (leftover meat, sliced cooked chicken, hard boiled eggs, cubes of cheese, etc.) to satisfy hunger.
Fresh veggies, (mini carrots, celery, green pepper strips, which could include a low-fat dip), fresh fruits (apples, pears, plums, grapes, oranges, etc.) or low-sugar canned fruit or 100% juice.
Milk, yogurt, individual unripened cheese or low-fat milk puddings.

2. Tuck in a healthy treat such as a homemade muffin, oatmeal cookie, or a low-fat granola bar. Try baking mini muffins for mini appetites. Many children like/need a snack at recess. When you bake a batch of muffins, wrap some individually and freeze them for quick lunch additions, or buy ready-made low-fat muffins such as bran or oatmeal and raisin.

3. Provide plenty to drink. Students who are dehydrated lose their ability to think and learn and can often be very distracted. Pack two or three drinks, if possible.

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Waste Less ~ Enjoy More Fresh Produce

8/12/2013

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By Teresa Makarewicz, P.H.Ec.

It’s a fact! Canadians waste food – especially fresh produce. With careful planning, and proper storage, families can save money and time and always have nutritious produce on hand for quick and healthful meals.

Tips to Reduce Waste, Save Money and Enjoy More Produce

Think ahead. Plan meals, make a grocery list and stick to it;
Buy only what you need, and use in reasonable time. A 20 lb bag of potatoes is no bargain if it spoils;
Visit farm markets early in the day; freshly-picked greens and herbs wilt rapidly in the sun;
Keep produce cool. Take along a cooler to safely transport produce home in a hot car;
Before storing, remove elastic bands or twist ties to avoid bruising of produce;
Store produce unwashed. With the exception of leafy greens, fresh fruits and veggies have a natural protective coating and should not be washed before storing which speeds up spoilage.
Separation of fruits and vegetables is vital. As fruits ripen, they produce a colourless, odorless, tasteless gas called ethylene that triggers ripening and causes vegetables to spoil;
Pack produce loosely in perforated plastic bags. To perforate, snip several holes in the bag with scissors;
Check refrigerated produce regularly. Remove spoiling items. It’s true! ‘One bad apple can spoil the whole bunch.'

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Healthy School Lunches Begin @ Home

Tips For Packing Healthy Lunches:

Waste Less ~ Enjoy More Fresh Produce

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