Quick and healthy: alternative snacking
Matthew asks: Most of the food available at school is either deep fried, processed and packaged, or high in sugar and calories. What healthy snacks can I bring to school to eat during break time?
Wynnie says: Radical changes to school cafeteria menus in countries like Britain and Australia have seen nutritious options such as sandwiches, wraps and bottled water replace fried foods, crisps, cakes and sweetened soft drinks as governments battle against youth obesity and poor health.
Unfortunately, many schools in Hong Kong have yet to implement a healthy food policy, so if you're looking for something healthy, bringing snacks from home is the best way. This does mean you need to be organised and either prepare healthy foods the night before or stock your cupboards with ready-to-eat nutritious snacks.
Snacks satisfy hunger and help you to get all the vitamins and nutrients your body needs. You could have just a fruit or some chopped vegetables with hummus, but food that contains complex carbs, such as wholegrain breads and cereals combined with some protein, is even better. This combo of fibre, carbs, protein and a little fat slows digestion down, allowing for a gradual rise in blood sugar levels which ultimately limits hunger pangs and keeps you full for longer.
Rather than the usual instant noodles, deep-fried fish balls and chicken wings, opt for wholewheat crackers or rice cakes with nut butter and a handful of berries, or a ham and avocado sandwich. If you're need something a bit more filling, try soba noodles or chicken skewers (see recipes below).
Cereal bars are often a teen's answer to a replacing a skipped breakfast or as a grab 'n' go energy booster at break or between after-school activities. The problem is, they're not as healthy as you might expect. Granola or cereal bars are often a good source of vitamins and minerals, but they can be loaded with sugar, fat and trans fat and some can contain more calories than a chocolate bar.
To check you're not better off eating chocolate, look at the food label. Go for a cereal bar that has at least 3g of fibre and 5g protein, less than 10g of sugar and less than 5g fat, is free in trans fat and contains around 100-150 calories.
Soba noodle salad
Cook 1 packet of soba noodles in hot water for a couple of minutes, drain and allow to cool. Meanwhile make a dressing using the juice of a lime, 1 chopped red chilli, ? tablespoon extra virgin olive oil, 1 tablespoon brown sugar, 1 tsp fish sauce. Toss the noodles with the dressing and mix in ? chopped green pepper, 4 halved baby red tomatoes, ? tbsp pine nuts and a handful of fresh, chopped basil.
Chicken skewers (makes 4-6 skewers)
Cut 2 chicken breasts into chunks and marinate in 1.5 tbsp of low-sodium soy sauce, 1 tbsp honey, 1 tbsp lemon juice and 1/2 tbsp olive oil for an hour. Soak bamboo skewers in cold water for 15 minutes, then thread the chicken chunks onto them and place skewers on a pre-heated griddle pan. Cook over a medium heat for 8-10 minutes or until cooked, turning half-way through cooking time.
Matthew?s diary
Breakfast: Bowl of cereal with milk, orange juice
Lunch: Rice with beef, potatoes or carrots; water or soya milk
Snacks: Toast with peanut butter and jam or a pastry,bowl of fruit (usually apple, orange, grapes, dragon fruit and kiwi fruit); Ribena, water or hot chocolate
Dinner: Steamed fish, green vegetables and a chicken or beef dish, rice; water
Exercise: Swimming two or three times a week
