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!