Kids Portion-intake Guide: Use this cool and informative Kids Portion-intake Guide to help you plan your children's daily meals.
It’s hard to believe that summer is almost over and kids across China are heading back to school already. Whether you're looking to send the kids to school with a lunch that is healthy, creative, nutritious, or all three, we have put together loads of tips and recipe ideas that will light up your kids’ faces and make them want to brown bag it every day!!
Brown Bag Essentials
* Invest in an insulated bag that’s easy to wash. Dirty lunch boxes are prone to bacteria growth. According to the Canadian Food Inspection Agency, your lunchbox should be rinsed every evening with a mixture of bleach (5 ml) and water (750 ml)1. If you’re concerned about using bleach, try a vinegar solution or just hot soapy water. During summer, you can freeze the water or juice bottle, allowing the drink to do double duty.
* When buying a lunchbox, check the label to make sure it’s lead-free. Choose a cotton or hemp bag or a metal lunchbox and avoid buying vinyl bags.
*Include fresh fruits, vegetables, a lean protein and whole grains.
*Pack healthy fats - found in almonds, almond butter, extra virgin olive oil, flax seed, flax seed oil, avocado and olives
*Keep portion sizes in check – we have included a ‘cool’ portion guide above to help you plan a balanced meal for your children.
*Be mindful of sugary beverages by sticking to water, milk, calcium-fortified soymilk, or 100% fruit juice.
*Getting your child excited about their packed lunch is all in the presentation. A ham and cheese sandwich can be boring, but “pizza” scrolls are way more fun to eat.
Healthy Nibbles for Morning Snack
Instead of the less nutritious salty snacks and sugary cakes and drinks, try some of the following:
*Melon balls, halved strawberries, sliced apples, grapes, or a banana.
*A tub of yogurt or low-fat cheese sticks with whole grain crackers.
*Home-made Trail Mix: Combine mixed nuts, raisins or dried apricots, mini pretzels, sunflower seeds, whole grain breakfast cereal, and a few chocolate chips into a re-sealable plastic bag.
*Carrots, cucumber or red pepper slices with cottage cheese or hummus, or celery sticks with peanut butter.
We have put together 5 extra-ordinary lunch-box recipes to surprise your children!