Nutrition - Yumlunch!

Healthy children, Healthy families

Vegetables and Fruit

Eat at least one dark green and one orange vegetable each day.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt.
Have vegetables and fruit more often than juice.

Grain Products

Make at least half of your grain products whole grain each day.
Choose grain products that are lower in fat, sugar or salt.
Enjoy the true taste of grain products. When adding sauces or spreads, use small amounts.

Milk and Alternatives

Drink skim, 1%, or 2% milk each day.
Have 500 mL (2 cups) of milk every day for adequate vitamin D. Drink fortified soy beverages if you do not drink milk.
Select lower fat milk alternatives.

Meat and Alternatives

Eat at least two Food Guide Servings of fish each week.
Select lean meat and alternatives prepared with little or no added fat or salt.
Trim the visible fat from meats. Remove the skin on poultry.

Tips for a healthy and balanced diet

Follow these tips and encourage your kids to eat healthy.

Variety is key! Incorporating variety into meals and snacks, if possible, is a great way to help build a balanced diet.
Snacks can be used to help sneak in extra nutrients throughout the day. Bread, crackers, cheese, yoghurt and fresh fruit all make great on-the-go treats.
Leave enough time each day for your children to eat breakfast.
Eat together as a family at least once a day.
Don’t make a big fuss when your child refuses a new food, but ask them to try it several times before deciding they don’t like it.
Let your child tell you when they are full.
If your children are thirsty, encourage them to drink plain water before having something else.
Involve children with planning and preparing healthy meals.
Get active as a family to encourage balance between food intake and energy needs, and to promote an overall healthy lifestyle.

Kids’ tastes change

Sometimes, keeping up with your child’s ever-changing food tastes can feel like a full-time job.

Starting school can spark a lot of changes, so it’s only natural that school might also lead to changes in food tastes. From lunchtime conversations to classes to TV and other advertising, there’s no shortage of influences to be found that might shape the way your child interacts with food.

Not all of these influences will necessarily be negative, With the right guidance and help from parents, teachers and peers, children can learn to make positive, healthy food and lifestyle choices.

Experts say

As children enter school, their world expands drastically, with the addition of plenty of influences, activities and experiences outside the home environment. Through it all, children need balanced, varied and nutrient-packed meals, paired with plenty of opportunities to be physically active.

Keeping up with your child’s food needs

Regular meals, made up of a wide variety of foods, give children the nutrients that they need to grow. Appetites tend to fluctuate with a person’s level of activity, which will influence how much your child needs to eat.

Breakfast
helps your child to stay alert and focussed in school, starting their day off right.

Snacks
allow children to keep up their energy throughout the day, and are often needed in the morning and after school.

School lunches
should be tasty, nutritious and easy to eat. We know that it’s sometimes hard for a lunch to check all those boxes, which is why Yumlunch! gives you a wide selection of healthy lunches that are easy to order and kid-approved!

Evening meals
are a great time to catch up and find out more about your child’s day. Eating meals together and without interruptions is an excellent way to spend quality time together.

Hydration
is critical for children. Dehydration can get in the way of concentration and healthy participation in activities. Water and milk make great drinks to enjoy throughout the day.