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Eating for Immunity wtih Ezlunch

posted Jul 26, 2015, 2:00 PM by Reception @TMCS

(source: ezlunch.co.nz enews)          

                                                                                      

Our lunch service, ezlunch.co.nz, just featured some handy tips for boosting immunity in their latest enews, which we’ve shared with you below – very relevant this winter! Go online to see their menus including a range of healthy, tasty and affordable lunches. To make sure you receive your copy directly next time, register atwww.ezlunch.co.nz.

 

Having a good, balanced diet helps kids maintain a strong immune system, helping them fight off the winter nasties. Here’s some foods to include in their meals, and yours too!

Alphabet vitamins... A B C D E

Choose kiwifruit, capsicum, potatoes, citrus fruits, berries and tomatoes for an antioxidant Vitamin C boost and veges containing beta carotene (carrots, pumpkin or sweet potato) forVitamin A. B vitamins can not only help the body fight off bacteria and viruses, but they can also help your immune system fight back when your child is unwell. Wholegrain breads and crackers are a good source. Vitamin D has been linked with everything, including the immune system – in New Zealand we get most of our Vitamin D from the sun, but when we have days without sunshine, eggs and fortified dairy products can help. Vitamin E is another powerful antioxidant, good sources include sunflower seeds, almonds, hazelnuts, avocados and peanut butter.


Protein, Iron and Zinc
Protein helps build immunity components, like immunoglobulins. Most of us get enough protein already, but it’s easy to add meat, chicken, fish, eggs, or legumes and nuts to lunches. Meat and legumes will provide iron at the same time, while chicken and seafood help out with zinc – both of which help support the immune system. A great source of these minerals are green leafy vegetables, but if your child isn’t keen, a handful of dried fruit and seeds may be more popular.


Our schools ezlunch menu offers 
The Homemade Big Burger with a Wholemeal bun and homemade beef patty containing onion, egg, sauces and herbs, lettuce, tomato sauce, cheese, carrot - plenty of protein, iron and vitamins served in a form kids love! Creamy chicken soup with a slice of wholemeal bread contains zinc, protein and vitamins and is a great winter warmer. In Cold Mains, try the Roasted Chicken Salad for heaps of chicken (zinc and protein) and veges (vitamins A & C) or one of the many options for wraps or Vogels sandwiches.Vege sticks with hummus offer plenty of goodness. Add a side of carrot sticks or fruit for an extra boost of vitamins.


Good habits, like regular handwashing, also help the spread of infections, and just because the weather is cooler, let’s not forget about drinking water. Staying hydrated is a good idea all year round – so remind your child to have a drink during the day, make sure they have a water bottle with them or add a drink to your lunch order.

Source: www.ezlunch.co.nz enews, July 2015



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