- Fruit and vegetables (Vitamins and Minerals)
- Dairy foods
KEEP IT COOL!
Lunchboxes should be kept cool – use a freeze block or similar. If sandwiches are prepared the previous evening, always store them in a fridge
|Fruit and vegetables||Dairy foods||Protein|
|1 portion of fruit and 1 portion of vegetables.||1 portion daily of a food rich in calcium is essential for children’s growing bones.||A portion of a food rich in protein either on its own or as a sandwich filler.|
|Try: Cherry tomatoes, raw vegetable sticks, fruit salad, raisins, an apple, an orange, a banana or a bunch of grapes.||Try: Yoghurt, fromage frais, cheese, milk, rice pudding, custard.|
Always include foods like bread, rolls, bagels, wraps, rice, pasta or potato.
|Try: Chicken, lean meat, tuna or other fish, peanut butter, eggs or houmous.|
MENU IDEAS FOR ONE WEEK
|Monday||Chicken and lettuce or cheese and tomato sandwich on granary bread
Low sugar jelly with added fruit
Chocolate or strawberry low fat/low sugar milk shake
|Tuesday||Vegetable sticks – carrot, pepper, cucumber
Slice of pizza
Scone or hot cross bun
|Wednesday||Pasta salad with sweet corn and peas
Slice of cold meat or cheese
Slice of fruit loaf
Banana or apple
Carton of unsweetened orange juice
|Thursday||Houmous, (or ham) lettuce and tomato wrap
Small packet of low fat crisps
Slice of melon or a tangerine
Carton of unsweetened apple juice
|Friday||Wholemeal bread roll filled with tinned
salmon or tuna with cucumber and mayonnaise
Small bunch of red or green grapes
Pot of rice pudding
Remember always include a drink. Water, milk, pure fruit juice and fruit smoothies are good choices. It is important your child has plenty of water to drink
TIPS TO IMPROVE YOUR HEALTHY EATING
- Make lunchboxes fun! Pack foods attractively; cut foods into shapes; use a variety of containers. This is an opportunity to re-cycle packaging e.g. use clean, empty containers.
- Involve your child in planning his/her lunchbox. Encourage him/her to try new foods. Variety is the key to a healthier lunchbox. Give praise, reward stickers etc if they eat the new food.
- Vary the sandwiches by using different types of bread.
- Granary bread,
- Wholemeal bread,
- Pitta bread
- Try alternatives to sandwiches. Rice salad, pasta salad, pizza, quiche or noodles are tasty options.
- Alternatives to sugary foods and crisps could be a slice of fruit loaf, pack of nuts and raisins (check allergies) hot cross buns, pot of rice pudding, tub of fruit jelly (low sugar).
- If you include crisps only do so occasionally and choose a small pack of a low fat variety
- If you have pasta for tea, set some aside to use in the next day’s lunchbox