WELCOME! Salaam alaikum!
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1 WELCOME! Salaam alaikum!
2 Mum at DBS Mama Baba Ganoush Instagram and Facebook accounts DBS Garden projects Food writer, food editor, photographer, cook Food contributor to Doha Family Guide Food Editor of Ahlan! Qatar Magazine Food Host of Mama Baba Ganoush on Food contributor to Food and Travel Arabia Magazine Who am I?
3 NUTRITION FACTS An estimated 42 million children aged under 5 years were overweight or obese in 2015, an increase of about 11 million during the past 15 years. Consumption of free sugars, including products like sugary drinks, is a major factor in the global increase of people suffering from obesity and diabetes * Source: World health Organisation (WHO)
4 NUTRITION FACTS The Qatar government has banned junk food in all government funded schools. This includes foods that are high in fat, salt and sugar content. This includes chocolate, potato chips, soft drinks and energy drinks Pancakes and sandwiches using brown flour will be used Salads, fruits and vegetables will be served Source: Qatar Tribune
5 NUTRITION what is junk food? High calorie High in sugar, salt and fat High in preservatives, additives, colouring and flavourings Little nutritional value
6 NUTRITION Why kid s need a healthy lunch box Children need nutritious food to give them energy and nutrients to help them concentrate, learn and play Helps to maintain weight and control diabetes and other health related issues
7 NUTRITION Qatar Nutrition Guide To address the increasing rate of diabetes and obesity Combination international food guidelines Includes six food groups; 1. Fruit 2. Veggies 3. Milk and dairy 4. Protein 5. Starches 6. Legumes
8 FOOD GROUP - fruit Whole fruits are great! Nature s candy! Rich in fibre and full of vitamin C Fruit compotes with antioxidant rich blueberries, blackberries add to unsweetened yoghurts Dairy free smoothies with veggies! Try a kale, banana, pineapple smoothie with ginger Sliced fruit with cubes of cheese
9 FOOD GROUP - Veggies Grated veggies to sandwiches and wraps Roasted veggies to dips and sauces, Chopped cooked veggies in pasta salads or with noodles and rice Crudites and sliced veggies with dips such as hummus
10 FOOD GROUP Milk and dairy alternatives Cheese sticks Cheese shapes Fromage frais (low fat curd cheese) Yoghurts Cheese pasta Grated cheese Labneh Dairy smoothie Cottage cheese dips Top tip! Choose unsweetened or low sugar options check labels
11 FOOD GROUP Fish, poultry and meat Lean meats chicken, beef alternatives Fish low sodium spring water canned fish Try homemade baked chicken nuggets, low fat meat balls with pasta or curries with brown rice. Eggs boiled, sliced, omelettes, fritattas
12 FOOD GROUP Cereals and starches Whole grain and high fibre Breads pita, rolls, Muffins Pasta Noodles Rice
13 Hummus with veggies Lentil dhal Bean salads Black bean enchilada Beans and rice Wraps with beans and salad FOOD GROUP - Legumes
14 SPECIAL DIETS Allergies and food Always check with your paediatrician Do not eliminate food groups without medical supervision More product alternatives in supermarkets but usually expensive sensitivities
15 TOP TIPS! For healthy eating KISS KISS KISS Keep it so simple Encourage your child to make their lunch box Praise your child for healthy choices Be a role model Try to pack a different lunch every day to stop boredom use a schedule stick on the fridge Rotate weekly menus Nourish don t punish Slowly make dietary changes it can take up to 20 times for a child to accept a new food
16 TOP TIPS! DBS food break info KS1 three breaks; a. 8.30am 8.50am b. 9.50am 10.40am c am KS2 two breaks; a. 8.20am 8.50am b am 11.30am
17 SHOPPING what to look for Choose a wide range of fresh, unprocessed food from the 6 food groups Limit, salt, sugar and fat Choose water as a main drink Check food labels
18 SHOPPING - Food labels serving sizes
19 SHOPPING food labels - ingredients Be a food detective! Be aware of products that label themselves healthy The ingredients are listed in order of predominance Take a look at the highlighted text Six of the eight ingredients are sugars 98% of this food is refined flour, sugar, oil and glycerin
20 SHOPPING! Bento boxes Check at Virgin Megastores, Daiso, Park N Shop Based on Japanese lunch box Different compartments Ideal for separating foods Can be insulated Ideal for carrying
21 SHOPPING! Storage Available at Lakeland and Carrefour Clips no spills Great for little hands Compartments to keep foods separated
22 SHOPPING! Storage Choose fun and colourful boxes or themed lunch boxes Insulated lunch boxes Colourful and bright Smoothie and water containers May include cutlery Different shapes and sizes Different price ranges
23 One of the greatest gifts you can give your child is good health
24 Thank you! Shukran! Information, lunch box recipes and recommended websites will be posted on the Doha British website
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