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Health and Nutrition

M&S Health & Nutrition

Healthy Lunch Box Ideas

Healthy Lunch Box Ideas

Lunch Ideas

School aged children need good nutrition and energy to help them to learn and develop. To keep them packed with the energy they need to fuel them through the day a healthy lunch box should contain:

  • A starchy food - a wholegrain roll, bread, pasta, rice, cous cous, pitta bread or tortilla wrap
  • A protein food - lean meat, fish or alternative, e.g. chicken, ham, beef, tuna, egg or beans
  • Plenty of fruit and vegetables - salad, an apple, banana, satsuma, handful of grapes or cherry tomatoes, carrot or pepper batons, small tub of fruit salad or small box of raisins
  • A dairy food - semi-skimmed milk, reduced fat cheese or yogurt
  • A drink - fruit juice, semi-skimmed milk, yogurt drink or water.

Healthy Lunch Box Top Tips:

  • Boost the vegetable content of their sandwiches by adding salad such as lettuce, sliced tomato, cucumber or sweet corn.
  • Keep their foods varied- try using a different starchy food each day e.g cous cous, pasta, tortilla wraps and pitta breads
  • Use low fat spread instead of butter as it contains less saturated fat
  • Include a wide variety of healthy fruits and vegetables everyday for example blueberries, carrot and pepper batons, cucumber cubes, cherry tomatoes and sugar snap peas
  • Add a yogurt or low fat rice pudding for a tasty and healthy dessert
  • Try unsalted nuts, seeds, crackers or pretzels as an alternative to crisps

Click here for our 5 day lunch box menu planner!