Lifestyle

Brain foods help Aussie kids get through the school day

Australian schools are starting to make healthier options more available at tuckshops.
Australian schools are starting to make healthier options more available at tuckshops.

KIRSTY Seaton has more than 200 boxes of cereal on a shelf in her office, which could explain why she has the answer to a longer, healthier life.

The dietitian condemned all school tuckshop menus that contained more fatty foods than lighter, healthier options.

She listed a rundown of what students needed to eat in a bid to stay healthy and become more successful in the classroom.

We all know a healthy and full breakfast is the key to a child's success at school and that is exactly what Kirsty wants to keep drumming into our heads.

"It seems like fairly straightforward stuff, but it appears we are not getting that message across," she said.

Kirsty said there were many urban myths about dieting and healthy eating that suggested carbohydrates were a no-go.

But that is exactly the opposite for a school student's needs, according to Kirsty.

She recommends students eat a bowl of cereal, containing carbs, with milk and a piece of fruit for breakfast.

"Carbohydrates are a very important staple in a student's and child's diet," she said.

"Dairy is also great for growing minds.

"A healthy lunch box doesn't necessarily mean you have celery and carrot sticks, but it also doesn't mean you should stock a big packet of chips in your bag.

"Schools are actually now making healthier options more available at tuckshops."

See below for some of Kirsty's recommendations for healthy meal options for teenagers.

 

Breakfast

  • Breakfast cereal (eg Weetbix, Sultana Bran, Special K, porridge) with low-fat milk
  • Baked beans on two slices of multi-grain bread, a piece of fruit with a glass of milk
  • Two slices of multigrain toast with two eggs and a piece of fruit
  • Banana on toast and a glass of milk

 

Lunch

  • 95g tin tuna, two teaspoon low-fat mayonnaise and a cup of salad on a wholegrain roll
  • Wholemeal pit wrap with 100g grilled chicken, a tsp tomato relish and a cup of salad
  • 100g roast beef, a tsp tomato relish, a tsp mustard, a cup of salad, two slices wholegrain bread
  • One hard-boiled egg, two tsp low-fat mayonnaise, a cup lettuce, two slices wholegrain bread

 

Dinner

  • 100g lean beef strips stir-fried with ½ cup broccoli, ½ cup carrot, ½ cup capsicum with stir-fry sauce and ½ cup of rice or noodles
  • A cup spaghetti with ½ cup bolognaise sauce and a green salad on the side
  • 100g lean diced chicken breast, zucchini, capsicum, mushrooms and tomato threaded on to kebab sticks and grilled, ½ cup rice, a cup of salad
  • 100g fillet grilled fish with a small potato in wedges pan-fried and a cup of salad

 

Fluids

  • Remember to have two litres of fluids every day.
  • Aim to have 200-250ml of fluids with every meal and snack.
  • Don't wait until you feel thirsty.

 

>> To read more lifestyle stories

Topics:  diet, food, health, kids, lifestyle, nutrition, school




Stay Connected

Update your news preferences and get the latest news delivered to your inbox.

THE EXPERT: Stop judging working mothers

SUPER MUMS: Being a working mums comes down to perfecting time management.

"WORKING for money is all right; so is working because you want to.”

OPINION: How to prepare your child for day care

Your kids will love childcare, but it may take some adjusting.

GETTING your child ready for day care is vital.

MUMS' TOP 5: 'Musts' to have on your childcare checklist

SOME FALL SHORT: Organisations that train childcare workers will be subjected to extra audits.

SENDING your child off to day care can be daunting and confusing.

Health and nutrition with kids - how do you balance it?

HOW important is health and nutrition in your household?

Smack or no smack - where do you stand?

THE debate is reignited - is smacking acceptable?

Technology and kids: Do you ever cut their wi-fi?

Check out our new video series featuring mums having a chat

Police hunt duo after bottle store robbed with axe and knife

Robbers flee hold up with a sum of cash

THE EXPERT: Stop judging working mothers

SUPER MUMS: Being a working mums comes down to perfecting time management.

"WORKING for money is all right; so is working because you want to.”

Latest deals and offers

2016 Rosewood Show

Thousands of people passed through the gates to enjoy all the fun and entertainment...

Justice Lucy McCallum

Justice Lucy McCallum

Justice Lucy McCallum says she reduced Oliver Curtis's sentence due to comments...

Perisher has 50cm of snow

Resort to open after 50cm of snow.

Smiggin Holes and Blue Cow to open after 50cm of snaow falls in Perisher valley.

Three bedroom, 1100sqm block: Is this Qld's cheapest home?

BARGAIN BUY: Is this North Bundaberg property the cheapest home in Queensland?

Becoming a real estate mogul is all about risk and reward

Rockhampton property in a lull, but a change is coming

Rockhampton's housing market in "pre-election mode"