Avoid versions with added sugar. Protein foods & calcium rich dairy foods (included in the same table as calcium rich dairy foods are also protein sources) Protein source How to include Disadvantage Advantage Ham In sandwich, salad or soup High in salt and Familiar and convenient preservatives Spam, luncheon Not recommended. High in fat, salt and Cheap meat and other preservatives cold sliced processed meats Canned sardines, With bread, toast, crackers Unfamiliar Affordable, rich in omega 3 mackerel or salmon or oatcakes fats Canned Tuna With mayo and Not reliably high in omega Most familiar form of sweetcorn/cucumber in 3 canned fish. sandwich or with jacket Contains some omega 3 potato Smoked mackerel On toast, crackers or High in salt Convenient, rich in omega 3 pate or pickled oatcakes fats herring Fish fingers With veg or beans More meal than snack Contains a little omega 3 item Eggs Scrambled or hardboiled Care to avoid Cheap, vegetarian undercooking Lentils In soup, salads or a spiced Requires use of cutlery High in fibre, cheap, dahl vegetarian Processed red Sausages (hot or cold), High in salt and fat. Cheap and often rich in Iron meat meatballs, haggis or black Not very snack like. and zinc pudding Processed white Breaded turkey or chicken Often poor quality and Familiar meat nuggets high in salt and fat Cold meats (not Sliced cold beef, turkey, Expensive and shorter No preservatives and less cured) chicken or pork or chicken shelf life than ham salty than ham drumsticks (hot or cold) Beans Canned baked beans or Requires use of cutlery High in fibre, kidney beans in soup or chilli Cheap, Vegetarian Cheese Cheese in sandwich or with Low in Iron compared to Convenient and familiar, rich oatcake/cracker other protein sources. in calcium High in saturated fat and salt Milk Plain, semi-skimmed (no Does not involve eating / Low sugar drink containing need for milkshake!) chewing calcium and only protein based drink Yoghurt Plain with fruit or fruit Most fruit flavoured Familiar, vegetarian, rich in flavoured yoghurts are high in sugar calcium
Avoid versions with added sugar. Protein foods & calcium rich dairy foods (included in the same table as calcium rich dairy foods are also protein sources) Protein source How to include Disadvantage Advantage Ham In sandwich, salad or soup High in salt and preservatives Familiar and convenient Spam, luncheon meat and other cold sliced processed meats Not recommended. High in fat, salt and preservatives Cheap Canned sardines, mackerel or salmon With bread, toast, crackers or oatcakes Unfamiliar Affordable, rich in omega 3 fats Canned Tuna With mayo and sweetcorn/cucumber in sandwich or with jacket potato Not reliably high in omega 3 Most familiar form of canned fish. Contains some omega 3 Smoked mackerel pate or pickled herring On toast, crackers or oatcakes High in salt Convenient, rich in omega 3 fats Fish fingers With veg or beans More meal than snack item Contains a little omega 3 Eggs Scrambled or hardboiled Care to avoid undercooking Cheap, vegetarian Lentils In soup, salads or a spiced dahl Requires use of cutlery High in fibre, cheap, vegetarian Processed red meat Sausages (hot or cold), meatballs, haggis or black pudding High in salt and fat. Not very snack like. Cheap and often rich in Iron and zinc Processed white meat Breaded turkey or chicken nuggets Often poor quality and high in salt and fat Familiar Cold meats (not cured) Sliced cold beef, turkey, chicken or pork or chicken drumsticks (hot or cold) Expensive and shorter shelf life than ham No preservatives and less salty than ham Beans Canned baked beans or kidney beans in soup or chilli Requires use of cutlery High in fibre, Cheap, Vegetarian Cheese Cheese in sandwich or with oatcake/cracker Low in Iron compared to other protein sources. High in saturated fat and salt Convenient and familiar, rich in calcium Milk Plain, semi-skimmed (no need for milkshake!) Does not involve eating / chewing Low sugar drink containing calcium and only protein based drink Yoghurt Plain with fruit or fruit flavoured Most fruit flavoured yoghurts are high in sugar Familiar, vegetarian, rich in calcium
food-drink-provision-for-3-to-5-year-olds-in-early-learning-and-childcare-settings-august-14.docx