I know how to make a colourful, healthy meal to improve my own nutrition Tiffin Box Make and deliver a tasty lunch
Key Messages » Healthy food can be tasty and does not have to be expensive or take a long time to make. Did you know? In South Asia, including » Good nutrition is eating a rainbow plate across the food groups so that we get the nutrients we Sri Lanka and India, people use Tiffin need to stay healthy, grow, stop us getting sick, and help us get better quickly. boxes to store their lunches. In Mumbai, India, thousands of ‘dabbawalas’ pick up homecooked meals and deliver them to 50 minutes people at work every day.
• ‘Common handwashing mistakes’, ‘Handwashing instructions’ and GPN Food Guide • Tiffin Box picture (alternatively use a real Tiffin if possible) • Tiffin box meal idea Warm-up activity: [15 minutes] • GPN Food Guide 1. In pairs, demonstrate how you usually wash your • For FOOD option: ‘Minimal/no-cook’ suggestions (tailor these hands. Describe what you are doing. to your local foods) 2. Today you’re going to become handwashing • Gather the following items: superheroes! When is it really important to wash › Your country's food guide (if available - if not, use the GPN our hands? After going to the toilet, while preparing Food Guide) food and before eating. › Paper and pens › Optional: Bring in a Tiffin box (a stack of containers used to carry food around in South Asia) to show the group 3. Look at the ‘Common handwashing mistakes’ • For FOOD option: Invite in family members who cook to help picture. Have you ever made any of these with preparing the meal mistakes?
Make and eat one of the planned lunches together. Before 4. The leader demonstrates how to wash your hands, starting, wash your hands and be aware of any food allergies or using soap, in five easy steps (see ‘Handwashing dietary requirements (see optional no/minimal cook suggestions). instructions’). Ideally use real soap and water!
Watch School Lunches Around the World4 video. Discuss the 5. Work together to make a simple chant or song to similarities and differences. show how to be a handwashing superhero.
344www.wagggs.org/girl-powered-nutrition-resources Main activity: Part one: Recap [15 minutes] Part two: Delivery [20 minutes]
1. Sit together. Looking at your country’s food guide, name some 1. Your task today is to design a healthy lunch in a special examples of foods we should eat more of and some foods we lunchbox: a Tiffin box. You will use everything you have learned should eat less of. We need more grains, fruits and vegetables. in the Girl Powered Nutrition badge so far. Then, you’ll create We need some milk and meat/fish/eggs/pulses, and fats in a role play delivering it to a customer. moderate amounts. We need to eat the different food groups in these amounts to get the nutrients we need to stay healthy now 2. Pass around the Tiffin box picture (or real one). The three and in the future. or four metal pots each contain a different part of the meal. They clip on top of each other in a stack. The box is reusable, 2. Count the different colours you can see on the food guide. hygienic, easy to carry and keeps food warm.
3. A plate that has a variety of food groups will usually look very 3. Split into small groups with flipchart and pens. Looking at the colourful! A ‘rainbow plate’ is an easy way to remember how healthy rainbow plates drawn at the beginning, discuss some to eat so that we get all the nutrients we need to stay healthy, ideas for a lunch that could fit in the Tiffin box. Your ideas need grow, stop us getting sick, and help us get better quickly. to be in four parts (one for each Tiffin pot): grains, fruits, vegetables and meat/fish/eggs/pulses. 4. Share some healthy, colourful meals and snacks that you like to eat. They should include different food groups and look 4. Decide on your best lunch idea. Draw the four Tiffin pots, then like a rainbow on your plate! draw and label your lunch.
5. As you share, the leader draws some of the best examples in Help each other to check your ideas are healthy, tasty and a plate shape on flipchart paper. Make sure you tell the leader cheap. How many food groups are in your Tiffin box? Is your how much of the plate each food should take up, using the lunch colourful? Could we afford to make this? Is it tasty? food guide to help you with amounts. 5. Now imagine you are delivering your lunch to a customer. The leader can make suggestions from their prepared list. Spend five minutes planning a short role play where you deliver the food and explain what is in each pot. Include how it is healthy, tasty and does not cost a lot to make.
6. Share your role play with one other group.
Reflection: Reflect on which lunches are the most colourful, tastiest and don’t cost a lot to make, and where you could buy the ingredients. Why does a rainbow plate help us to remember how to eat healthily? Look back at the key messages. Recap when you should wash your Draw a food guide for a member of your family. Include foods you hands. Do the five steps to be a handwashing superhero together. think they will like. Share it and explain it to them. 35 Tiffin Box
1. Tiffin box meal idea
2. FOOD option: ‘Minimal/no-cook’ suggestions
Salads Sandwiches Cold soups (blend together) Mango, banana Marinated chickpeas, raisins Cucumber, avocado, yoghurt Egg and salad and nuts and peppers and lemon soup
Rice, anchovy, egg and Tomato, pepper and Tuna and fennel sandwiches Fish tomato cucumber soup Pre-cooked noodles, beans, Crab/prawn/fish sandwiches Avocado, fresh milk and fish and satay sauce with apple and celery honey
Cucumber, tomato, beans and Banana, fresh milk and Corn, avocado and fish wrap Vegetable curry cheese passion Couscous/quinoa, tomato Dates fruits, fresh milk and Egg and carrots and spinach avocado
Sesame-lime chicken with Tuna, tomato and lettuce Pawpaw and orange juice mango sandwiches Rice Pumpkin salad and lemon Carrots, tomato, cucumber Rice, beans and vegetables sauce and ginger
Seaweed salad Sweet potatoes and spinach (onion, tomatoes and vinegar)
Before preparing food, watch the WHO’s Five Keys to Safer Food video5 and discuss. 365 www.wagggs.org/girl-powered-nutrition-resources 3. Common handwashing mistakes 4. Handwashing instructions
1. Wet your hands with clean water 2. Rub soap so the lather covers hands completely 3. Rub one hand on top of the other, rub nails together, rub each thumb in the palm of the other 4. Rinse your hands and repeat actions Salads Sandwiches Cold soups (blend together) two and three 5. Dry with a single-use towel and use Marinated chickpeas, raisins Cucumber, avocado, yoghurt Egg and salad and peppers and lemon soup this to turn off the tap
Rice, anchovy, egg and Tomato, pepper and Tuna and fennel sandwiches tomato cucumber soup
Pre-cooked noodles, beans, Crab/prawn/fish sandwiches Avocado, fresh milk and fish and satay sauce with apple and celery honey
Cucumber, tomato, beans and Banana, fresh milk and Corn, avocado and fish wrap cheese passion
Couscous/quinoa, tomato Dates fruits, fresh milk and Egg and carrots and spinach avocado
Sesame-lime chicken with Tuna, tomato and lettuce Pawpaw and orange juice mango sandwiches
Pumpkin salad and lemon Carrots, tomato, cucumber Rice, beans and vegetables sauce and ginger
Seaweed salad Sweet potatoes and spinach (onion, tomatoes and vinegar)
37 GIRL POWERED NUTRITION Lebanon Jamaica Food Guide his is a g o a nutrition resource for any grou to use. t inc udes the GGGS food guide designed to e used y any country that doesn t ha e food guide ines , and an e am e food guide from each of the five WAGGGS regions. ease use t e d uide t at s m st e e ant t u unt and i ssi e add u unt s n d uide t t is es u e t s ea im tant t at t e ad e a ti ities e ate t u dai i es and t e ds a ai a e t u ailand Benin Malta
38 GIRL POWERED NUTRITION
Food Guide Drink ots of c ean water. WATER imit sugar and mi k in your tea or coffee. oid sugary drinks.
HEALTHY VEGETABLES PROTEIN
WHOLE FRUITS GRAINS FATS/ OILS KEEP ACTIVE! o e ha y and hea thy, try to do hysica acti ity e ery day. 39