Tuesday 6 June

Welcome back to Minus 5 Monday! We are excited to have you and your children on board. What we aim to achieve with our sugar reduction programme is to make a nations children, parents and teachers aware of the amount of sugar in the food that we are consuming and the associated health risks.

You will soon start to see our -5 label appearing on food and beverage items with 5% or less sugar making it easy to identify better options when grocery shopping. Our children are a great place to start, they absorb so much information, but they need your support to start making the right choices regarding their diets.

So let's make a difference, send your children to school on Monday with the best lunch possible and start making a difference! We have got some great information on the subject from our Nutritionist Stacey (www.mykidslickthebowl.com) and 3 amazing lunch box options from Geraldine (www.facebook.com/Thelittlekiwilunchbox) all depending on how adventurous your feeling. Don't forget! There will be certificates in every class for the best lunches.

Stacey 's Nutrition Blog

Sugary Drinks and Our Kids

I’ve spoken a bit about sugar in items we might pop in a lunch box, and every month Geraldine has put together 3 gorgeous lunch boxes showcasing low sugar ideas. What we haven’t talked about is the drinks we give our kids.

When it comes to sugar intake, drinks are one of the biggest contributors

Kiwi kids are drinking high sugar drinks too often 

  • 45% of kiwi kids were drinking soft drinks at least weekly
  • 43% of kiwi kids were drinking cola drinks at least weekly
  • 45% of kiwi kids consumed juice least weekly
  • 54% of kiwi kids were drinking fruit drink from concentrate at lest weekly

Added sugar content of drinks (teaspoons)


Drink                                        Added Sugar content in 250 ml serve                   

Water                               0 tsp                           

Plain unflavoured milk          0 tsp               

Coconut Water                   2.25 tsp

Orange Juice                     5 tsp

Ribena                            6 tsp                           

Coca Cola                        6.25 tsp

Powerade                        3.5 tsp

Powdered Cordial (Raro)     5.5 tsp

Flavoured milk                 2-3.75 tsp (brand dependent)

As little as one 250ml cup of fruit juice can exceed the WHO organisation daily sugar intake for 10 yr old children.

Stick with water

Teaching our kids to enjoy plain water from a young age is one of the best things we can do to reduce their sugar intake. As soon as they are drinking beverages other than plain water or milk on a regular basis their sugar intakes will be creeping up into the unhealthy levels.


Easy Peasy - Suggestion #1

Cheese and gherkin sandwich , kiwifruit, cherry tomatoes, mini bell peppers, ,orange, and plain yoghurt with a mix of seeds


Ingredients used in this recipe


Seeds are a great way to add nutrient rich crunch to your plain style yoghurts.

Additional Notes

Prepare in the morning if it's possible to keep everything as fresh as can be.

I'm feeling adventurous - Suggestion #2

Bean and cheese quesadilla, soy mix, grapes, apple, cucumber, carrot coins 


Ingredients used in this recipe


To make the carrot coins: Peal and slice your carrot into circles. Using an apple corer press out the center of your carrots.  Slice some cheese the same thickness as your carrot circles. Using your apple corer cut circles out of the cheese.  Press the cheese circles into the middle of the carrot. 

To make the quesadillas: Heat a pan over a medium setting. While pan is heating drain and rinse your beans. Using a blender or a blender stick blend beans with 3 tbsp olive oil and a pinch of salt and pepper. spread blended beans over a flat wrap. Sprinkle with cheese and cover over top with another wrap. Place wrap in pan and bake each side for around 2 minutes. Allow to cool and slice into triangles. 

Additional Notes

Keep your left over carrot centers and pop them into dinner to avoid waste. 

To avoid your quesadillas becoming soggy allow them to completely cool before adding them to the box. Also wrapping them in a paper towel will also help catch and condensation.  

I'm am expert - Suggestion #3

Chick peas, sushi, mandarin, pear, celery, bell cheese 


Ingredients used in this recipe


To make sushi: 

  • Rinse the sushi rice in cold water until the water runs clear, then soak roughly two parts rice to three parts cold water in a saucepan for 30 minutes.
  • Next, bring the rice to the boil, cover and cook for 10 minutes or until the rice has absorbed all the water and is tender. Check the packet instructions for exact timings.
  • Stir through the seasoning.
  • Cool the rice down as quickly as you can by spreading it onto a baking tray and covering with a slightly damp tea towel.
  • Place a nori sheet on top of your sushi rolling mat.
  • Dampen your hands to prevent sticking, then pick up a handful of rice and spread evenly on your nori sheet, leaving the top third uncovered.
  • Place a thin row of filling ingredients across the middle of the rice.
  • Hold the near edge of the mat, lift and roll away from you, encasing the filling. Ensure the ingredients stay in place and the rice sticks.
  • Dampen the top boarder with a little water to seal. Wrap tightly in cling film and chill until firm.

Additional Notes

Sushi is a great lunch box filler and is a great way to use left over meats from dinner. The sushi pictures has bell peppers (capsicum), carrot, cucumber and leftover roast beef.