캐나다 도시락 아이디어

오늘은 캐나다 도시락 아이디어에 대해서 알아보자.

 

Toronto Public Health에서 알려준 도시락 아이디어를 나눠보고자 한다.

Vegetables and Fruits	Whole Grain Foods	Protein Foods
Sliced vegetables and fruits	Crackers	Beans, chickpeas, lentils
Cherry tomatoes	Flatbread(Roti, chapatti, naan)	Roasted chickpeas
Baby carrots with dip	Breads, pita, tortilla	Edamame, tofu
Banana, clementine	Brwon rice cakes	Hummus or bean dips
Frozen Fruit	Whole grain pasta	Cheese cubes, paneer, cottage cheese
Unsweetened applesauce		Yogurt dips(Tzatziki, raita)
		Hard-boiled eggs
		Canned light tuna or salmon
		Leftover chicken or meat

1. Mix and Match Lunch Box

• Lunch: Mini whole wheat pitas, cheese, edamame, baby carrots, cucumber, hummus for dipping, pear.
• Snack: Yogurt and berries.

 

2. Sandwiches and Wraps

Combine sandwiches and wraps with vegetables and fruits and a snack.

• Lunch: Tuna salad and veggie wrap, baby carrots, cucumber, cheese, strawberries, unsweetened fortified soy beverage.
• Snack: Banana and pumpkin seeds.

Sandwich/Wrap Fillings
Whole Grain Foods	Protein Foods	Vegetables and Fruits	Tasty Extras
Whole Wheat tortilla	Seed or soy butter	Banana
Whole Wheat bread	Canned light tuna, or leftover roasted chicken or meat, or hard-boiled eggs (mashed)	Chopped celery, grren pepeers, tomatoes, romaine, lettuce	Mayonnaise and mustard, or tzatziki
Whole Wheat bagle	Cheddar cheese	Cucumers, tomatoes	Mustard
Whole Wheat chapatti	Paneer (mashed)	Shredded carrots, chopped romain lettuce, red onions	Mint chutney
Whole Wheat pita	Hummus	Cucumbers, bell pepper, red onion, shredded lettuce, jalapeno peppers
Whole grain corn tortilla	Mashed beans and cheddar cheese	Chopped bell pepers, tomatoes, corn, shredded cabbage	Spices(Chilli, cumin), fresh salsa, guacamole or sour cream(optional)

 

3. Leftovers.

• Lunch: Leftover pasta salad with chickpeas and vegetables, strawberries and peaches.
• Snack: Vegetables and cheese

 

4. Breakfast for Lunch

Eating breakfast in the mornig helps children learn better at shcool.

• Lunch: Yogurt, fresh or frozen fruit, whole grain cereal or granola.
• Snack: Vegetables, hard-boiled egg, plain white milk.

 

 

How Much Food Should You Pack?

• Ask your child. Your child's appetite is the best guide for how much food to pack.
• Let your child decide how much to eat. Encourage them to take their time to eat and to listen to their feelings of hunger and fullness.
• Your child may eat a lot on some days and very little on others; this is normal.
• Ask your child to bring home leftovers instead of throwing them out at school so you can see what and how much is eaten.

더 자세한 내용은 홈페이지를 통해서 알아보자.

Canada's Food Guide

Canada's Food Guide

 

Home - Unlock Food

Home - Unlock Food

 

이 홈페이지는 무료 혹은 저렴한 가격으로 음식프로그램을 제공한다고 되어있다.

 

Food - 211 Ontario

Food

 

주말에 아이들과 같이 일주일치 식단표도 만들어보고

마트에서 장을 보면서 아이디어를 얻는 것도 좋은 방법이다. 

 

오늘은 캐나다 도시락 아이디어에 대해서 알아보았다.