Hungry Kilkenny students offered noteworthy advice

As school children and college students across Co Kilkenny prepare to head back to the classrooms and lecture halls for the new term, Safefood has offered advice on how to help create nutritious lunchboxes for kids in the school yard and how college students can maintain a healthy diet while away from home. 

For parents of children heading back to school:

1. Include all the food groups

Aim to incorporate a wide variety of foods from each food group. Ensure your child's lunch consists of fruits and vegetables, foods like bread, pasta, and rice, proteins such as meat, beans, pulses, fish, and eggs, and dairy products like milk, yogurt, and cheese. This diversity promotes a balanced diet and establishes healthy eating habits for life.

2. Vary the kinds of bread

Try experimenting with different types of bread. Instead of using plain sliced bread every day, introduce brown bread, pittas, bagels, or wraps for added variety. Keeping a stock of different bread options in the freezer helps reduce food waste.

3. Stay hydrated

Keeping hydrated throughout the day is great for your child's well-being. Given this, they should aim to drink at least 8 cups of fluid daily. Milk and plain water are the best drink options. We understand that getting children to drink water can be challenging so perhaps try to infuse it with slices of fruits like lemon, cucumber, or berries for a burst of flavour. Another idea is to consider using brightly coloured bottles or fun containers to make plain water more appealing and interesting.

4. Get them involved

Involve your child in selecting and preparing their own lunches. This is an excellent opportunity for them to learn about healthy eating and develop good habits. If your child is starting school this year, practicing opening and closing their lunchbox in advance can save time and ensure they're independent during lunch breaks. Trust us, their teacher will appreciate it too.

5. Try out new ideas

Introducing new foods to children can be tricky. It often takes several attempts for them to accept unfamiliar items as part of their regular diet. To ease this, try to, experiment with new meal ideas during dinner time or weekends before including them in the lunchbox. 

People attending third level education away from home are also encouraged to maintain a healthy diet:

1. Make a meal plan

One of the most effective ways to stay on track with your food is to create a meal plan. Dedicate some time each week to plan your meals and snacks in advance. Consider your schedule, activities, and any social events to determine how many meals you'll need each day. This will help you shop more efficiently, avoid impulse purchases, and ensure you have nutritious options at the ready!

2. Shop smart

Before heading to the shop, make a list based on your meal plan Also, be sure to take advantage of student discounts and bulk purchasing options to save money in the long run.

3. Embrace meal prep

Meal prepping can be a game-changer. Spend a few hours each week preparing and cooking larger portions of staple foods like grains, proteins, and vegetables. Divide them into individual containers or ziplock bags to create grab-and-go meals. This also saves time!

4. Minimise food waste

Try freezing meals, buying frozen or tinned fruit & vegetables or reusing left overs in other recipes.

5. Optimise nutrient intake

To maintain energy levels, focus on nutrient-dense foods such as fruit & vegetables, lean proteins and whole grains while remembering to stay hydrated.

6. Stay mindful of snacking

Snacking is common for many college students. To avoid mindless eating, keep healthy snacks readily available, such as nuts, yogurt, fresh fruit, or cut-up vegetables. Listen to your body's hunger cues and choose snacks that provide sustenance and nutrients.