The Best and Worst Food Choices for Kid's Lunches

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1 The Best and Worst Food Choices for Kid's Lunches A look at some of the best and worst snack foods in school lunches (that look healthy) Snack bars Yoghurt Crackers Cheese Plus extra ideas on what to put in a lunchbox!

2 Snack Bars The Best Three Golden Days Seed Bar with Quinoa Original Sat Fat: 3.5g/100g Sugars: 11.2g/100g S odium:17mg/100g Freedom Food Crafted Blends with Superfoods- Pepitas, Spinach and Chickpeas Sat Fat: 1.5g/100g Sugars: 15.7g/100g Sodium: 164mg/100g Goodness Superfoods Better for U Cereal Bars Wild Berries & Yoghurt Sat Fat: 2.9g/100g Sugars: 18.9g/100g Sodium: 32mg /100g The Worst Three Hill Crest (Aldi) Chewy Museli Bars Tropical & Yoghurt Sat Fat: 11.7/100g Sugars: 28.3/100g Sodium: 80mg /100g Kellogg's LCM's Split Stix Yoghurt Sat Fat: 12g/100g Sugars: 34.2g /100g Sodium: 225g /100g Kellogg's Nutri-Grain Bars Sat Fat: 7.6g /100g Sugars: 36.6g /100g Sodium: 255g /100g * Products reviewed by Choice 2016

3 Yoghurt Calci Yum Fruit Salad Yoghurt Sugars: 8.6g/100g Sat Fat: 0.9g/100g The Best Three Coles Strawberry Yoghurt Sugars: 11.9g/100g Sat Fat: less then 1g Woolworths Select Yummy Snacks Strawberry Yogurt Sugars: 9.5g Sat Fat: 1.3g/100g The Worst Three Just Organic (Aldi) Yogurt Blueberry Sugars: 14.2g/100g Sat Fat: 2.4g/100g Raffety's Garden Yoghurt Watermelon Strawberry and Apple Sugars: 11g/100g Sat Fat: 2.8g/100g Gippsland Dairy Mini organics Yogurt Vanilla Sugars: 14.4g/100g Sat Fat: 1.9g/100g * Products reviewed by Choice 2016

4 Crackers The Best Three Real Food Corn Thins Soy, Linseed and Chia Sat Fat: 1g/100g Sugars: 0.8g/100g Sodium: 130mg/100g Fazer Crisp Rye Sat Fat: 0.4g/100g Sugars: 1.4/100g Sodium: 600mg/100g Ryvita Crunch Original Rye Wholegrain Rye Crispbread Sat Fat: 0.2g/100g Sugars: 3g/100g Sodium: 290mg/100g Woolworths Select Blasts Chicken Sat Fat: 11.2g/100g Sugars: 6.7g/100g Sodium: 726mg/100g The Worst Three Wellaby's Crackers Feta Olive Oil and Oregano Sat Fat: 8.7g/100g Sugars: 4.5g/100g Sodium: 1200mg/100g Nabisco Ritz Snacks Sour Cream and Onion Flavour Sat Fat: 9.9g/100g Sugars: 8.4g/100g Sodium: 898mg/100g * Products reviewed by Choice 2016

5 cheese Bega Stringers Peelable Cheese Sat Fat: 14.7g/100g Sugars: less than 1g/100g Sodium: 650mg/100g The Best Three Babybel Mini Cheese Portions Sat Fat: 16g/100g Sugars: less than 1g/100g Sodium: 710mg/100g Cowbelle Tasty Cheese (Aldi) Sat Fat: 21.9g/100g Sugars: less than 0.1g/100g Sodium: 710mg/100g Kraft Cheese Singles Original Sat Fat: 14.8g/100g Sugars: 2.4g/100g Sodium: 1350mg/100g The Worst Three Cowbelle Original Cheese Slices (Aldi) Sat Fat: 17.4g/100g Sugars: 2.8g/100g Sodium: 1430mg/ 100g The Laughing Cow Cheez Dippers Sat Fat: 9.5g/100g Sugars: 5g/100g Sodium: 640mg/100g * Products reviewed by Choice 2016

6 Build the Lunchbox Snacks Homemade Pikelets or Scones Protein shake- in reusable food pouches. Aussie Bodies vanilla is a good, basic whey protein powder. Corn thins or rice cakes supply the spread or topping so they don t go stale Savoury muffins Yoghurt in reusable food pouches (allergy free if required) Homemade jelly or custard in reusable food pouches Chia pudding Nut free bliss balls Homemade Fruit Rollups Homemade popcorn (using a popcorn maker) Dried fruit make your own nut free trail mix using sunflower seeds or pumpkin seeds and popcorn with the dried fruit Homemade cookies, slices, muffins or cakes Rice Cakes or Corn Thins with various fillings Arnott's Vita Weets with various fillings Yoghurt frozen for summer; or in reusable food pouches Hard boiled egg Raw vegetables carrot, capsicum, celery stick etc. Roasted chickpeas or Broadbeans Partner foods, The Happy Snack Company Pretzels B&B, Parkers Plain chips (Red Rock Deli, Aldi Blackstone slow cooked, Kettle)

7 Build the Lunchbox Lunches Leftover meatballs, with a dipping sauce mashed in a sandwich, with lettuce. Crumbed chicken pieces that have been cooked in coating mix of almond flour, rice crumbs and coconut flour, with salt and pepper for seasoning. 'Egg muffins' (mini quiches) Rice salad Quinoa salad Pasta salad Left over roast meat or sausages with corn wheels, cherry tomatoes, snow peas Soup Pasta bake Casserole Fried rice Vegetarian Sausage rolls Mini Pizza Schnitzel with salad or on a sandwich Sliced veggies with dip and meat Sandwiches and wraps fill with left over meat and salad Potato salad Homemade sushi- Nori sheets, cooked arborio rice, leftover cooked chicken, mayonnaise, lettuce, cucumber sticks, carrot sticks.

8 Keeping it real: 5 ways to reduce additives 1. Some companies have opted to remove the little nasties in many items. Bakers Delight breads (currently all their bread but be careful with treat foods eg that have icing or fillings) Many Woolworths Home Brand but still double check Many Aldi products but still double check 2. Read the ingredients list! Don't just look at the sugar and fat content. The ingredients used make all the difference between healthy brands or those filled with unhealthy fats (trans fats) artificial additives or sweeteners. 3. Buy brands that use less ingredients. Sticking with fresh, minimally processed foods will reduce the amount of additives eaten. 4. Start small realise it is a journey and you can not change everything over night. Take it one week at a time and aim to change 3 products in your pantry that week. 5. If you have an ultimate favourite food that you can't give up, don't stress, use it as a treat food rather than an everyday food. The choice review can be found here: NUTRITION HERBS SOS FEEDING THERAPY Specialising in natural medicine for kids