Back-to-school meal ideas

The battle to feed our children fresh, healthier food in school is not limited to Fiji.

Schools around the world in Australia, the UK and the US are struggling with cheaper junk food and lazy parents who don’t think about the enormous influence of food on growing bones, brain and your health once you go. school.

Just giving your kids the money to buy whatever they want in the canteen ensures that they’ll eat crisps, sodas and salty snacks, and frankly, it does more harm than good. your child.

From breakfast, recess, lunch to afternoon snacks, growing children need energy to fuel physical activity, vitamins to fuel the brain, and food to function according to their needs. capabilities.

If their brains lack fresh foods containing essential vitamins and minerals, children become lazy and have difficulty concentrating in class.

But the short-term increase in carbohydrates from sweet and savory snacks only serves to teach them bad eating habits that lead to obesity, heart disease and diabetes in adulthood.

Like learning a foreign language, learning to swim, or satisfying the curiosity of a young mind, children only have the capacity to learn new things when they are young.

Before leaving for school, children should be given an energy-rich breakfast. Get them up early and make sure they learn to eat before they get to school.

Many parents apologize for not having time to prepare breakfast, but given the choice to give them the best possible immune system and a healthy body, or an unhealthy eating habit that will cut short their young lives; the decision must be obvious.

Not only is yogurt a great source of calcium for strong bones and teeth, but the live bacteria found in fresh yogurt are essential for a healthy digestive system and gut flora that help cleanse and rid the body of toxins. dangerous things that can build up inside you. .

Calcium is the main building block of bones and is very important for the proper growth of the skeleton and the development of strong bones. Now you can buy yogurt in small portions with fruit flavors that are easy to store and convenient to eat.

Another great source of healthy energy is muesli packed with nuts, dried fruits, and fiber and served with milk, honey, and bananas. With the kids back to school at the end of this month, it’s time for parents to start planning for healthier ways to feed their kids in 2013.

Instead of letting them buy a soft drink, wrap them in a flask or bottle with homemade lemonade, coconut water, or freshly squeezed home juice. If you have a freezer, freeze the bottle to make the frozen drink cooler in school.

Making the perfect sandwich filled with fresh ingredients and flavor will ensure kids stay away from fish and chips and provide them with enough energy to get through the rest of the day at school. But what makes the perfect sandwich?

The anatomy of a well-made, irresistible sandwich begins with the bread.

Whether it’s brown, cereal or white bread, French sticks or a piece of fresh roti; the starch base of the sandwich is what holds everything together. The next important part is the spread. This gives the sandwich flavor and taste. You can use mayonnaise, yogurt, chutneys, tomato sauce, mustard pickles, mashed avocado, or peanut butter.

The garnish can be any vegetable salad, coleslaw, mashed eggs, cold cuts or leftover lovo. My mom used to wrap sandwiches filled with leftover roast, so in Fiji it’s just as easy to fill a sandwich with mashed roots, lovo meat or fish and a thick miti for create distinct Fijian flavors. For Fijian kids of Indian descent, why not wrap a fresh roti in cucumber curry, salad or raita and a layer of tamarind chutney and plain yogurt.

Combining familiar cultural flavors in their lunch with fresh vegetables will help convince children to eat country foods with healthy ingredients. And if you want to cut down on bread (great for overweight kids), just create tasty salads with the same ingredients as sandwich fillings.

Finally, fruit can be used as an intermediate snack for playtime or after lunch. Whole fruits are the easiest to package and store, with bananas, apples, oranges, papaya, and mango providing tremendous sources of vitamins, minerals, fiber, and natural sweetness. Avoid salt peas and packets of bhajia.

Replace those snacks with canned unsalted peanuts, dried fruit, or even a candy bar. So do your kids a favor and give them healthier choices this year. Who knows; you might make them a little smarter, but you will definitely give them the foundation to have more job opportunities and live a long life free from diabetes and heart disease.

?? Lance Seeto is the host of FBC-TV’s “Exotic Delights” and owner of the KANU restaurant in Nadi.



Ideas for school sandwiches and lunches …

  1. Fijian lovo sandwich

Mashed kumala or pumpkin roots

Leftover lovo pork, chicken or lamb

Green salad or Fijian greens in miti

Sliced ​​tomato

Tomato chutney ‘Cannibale’

  1. Chinese roast sandwich

Roasted meats of chicken, pork or beef

Lettuce leaves and slices of fresh tomatoes

Plum and hoisin sauces (mixed 50/50)

  1. Ultimate Tuna Sandwich

1 can tuna flakes, drained

1 ch Lemon, zest of the skin and juice

pinch salt and white pepper

1 ch fresh chilli, finely chopped

1 ea White onion, finely chopped

1 tablespoon of mayonnaise

Mix the tuna with all the ingredients in a


Spread the tuna mayonnaise on the bread

Green salad, cucumber, tomato or avocado

  1. Curry sandwich

Mashed potato

Curried vegetables or boneless meat

Tamarind chutney

Cucumber Raita

Lettuce leaves and slices of fresh tomatoes

  1. Healthy roti wrap

Fresh roast cooked with less ghee

Green salad, tomato and eggs

Avocado and cucumbers

Lean cold meats

Mayonnaise and lemon juice

  1. Curry Egg Sandwich

4 ea medium boiled eggs

1 teaspoon of curry powder

1 tablespoon of mayonnaise

1/2 teaspoon salt and white pepper mixed

Crush all the ingredients together

Spread on bread

Add layers of green salad and tomato

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