Ministry of Education, Guyana

Getting Ready For Nursery School - Balanced Diet

Balanced Diet

When a child enters nursery school, it becomes even more critical that they enjoy having a healthy and well balanced diet. They will be using up way more energy through increased brain function and physical activity. A child who is hungry cannot concentrate on learning, a child who is overweight will have difficulty developing motor skills, a child having excessive sugar intake will be too excitable to focus, and a child on a severely restricted low fat diet will lack the energy and nutrients needed to perform at its best.

When faced with the daily lunch kit dilemma, remember the BIG 3:
1. carbohydrates (not from sugar), 2. fruits/vegetables, and 3. protein (lean) and dairy.

Consider the following:-

  • Fresh fruit or canned fruit packed in juice (NOT SYRUP)
  • Crunchy veggies like carrots and cucumbers
  • Cheese and yogurt are great milk substitutes
  • Unprocessed sliced meats make great sandwiches
  • Boiled eggs are packed with nutrients
  • Canned fish (tuna, sardines, mackerel etc.) packed in water
  • Dried fruit and nuts (make sure no classmates are allergic)
  • Popcorn
  • Spreads: peanut butter, jams/preserves, butter
  • Whole wheat bread, tennis rolls, and roti or pastry (in moderation as can be high in bad fats)
  • Whole grain biscuits, muffins, and crackers
  • For hot lunches: channa and other beans/ lentils, ‘greens’(eg. bora, calaloo, baigan, pumpkin), soups, rice, and pasta are good options
  • Milk, water, and 100% juice (NO SOFT DRINKS or anything made with HIGH FRUCTOSE CORN SYRUP)
  • NO PACKAGED TREATS: chocolates, candy, chips, corn curls, cheese balls, cookies etc.

Remember to keep portion sizes small as a child’s stomach is small and can stretch from over eating. If you have a picky eater, let him/her help in making their snack choices the night before. When there are healthy options, you get to model good eating habits and make healthy choices together.

Read 17648 times Last modified on Tuesday, 29 April 2014 11:23
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