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HEALTHY LUNCHBOXES

A healthy, enjoyable lunch is a great way to ensure your child has the energy they need to learn and play at school. 

 

As a guide to get you started, this webpage offers a few tips and menu suggestions to help provide a healthier packed lunch.

 

Visit the following webistes for further ideas and advice regarding healthier lunches:

 

www.childrensfoodtrust.org.uk

 

www.gov.uk/government/publications/the-eatwell-guide

 

www.bhf.org.uk

 

www.nhs.uk/change4life

 

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How to create a healthy packed lunch

 

For a healthy, balanced lunchbox include something from each of these groups every day:

 

STARCHY FOOD

For example, a wholegrain roll, tortilla wrap, chapatti, pitta pocket, bagel, breadsticks, pasta, cous cous or rice.

 

PROTEIN

Include a portion of lean meat, fish or an alternative, such as, chicken, ham, turkey, tuna, egg, beans or hummus.

 

FRUIT AND VEGETABLES

Aim for at least three portions of fruit, vegetables and salad during the school day. This can include an apple, satsuma, a handful of cherry tomatoes, carrot  sticks, a small tub of fruit salad, or a small box of raisins.

 

Raisins are very high in sugar and are therefore better eaten with a meal rather than as a stand-alone snack.

 

DAIRY PRODUCTS

Provide a portion of semi-skimmed milk or other dairy item. Cheese, yoghurt and fromage frais are popular choices.

 

HEALTHIER DRINKS

Unsweetened fruit juice, semi-skimmed milk, yoghurt drinks and water are healthy options. Please do not send drinks that are high in sugar or fizzy pop into school.

 

NUTS

We are a nut free school so please DO Not send nuts or any foods containing nut products into school, as we have a number of children with severe nut allergies that are life threatening.

 

REMEMBER

A healthy lunch can include an occasional treat from time to time, for variety and appeal.

Top tips

 

Make sure lunchboxes come back empty by trying these top tips:

 

  • Variety is a good way to get a healthy balanced diet and makes having a packed lunch more interesting.

 

  • Make lunchboxes bright and colourful by including different tastes and textures.

 

  • Soggy sandwiches are not very popular - try to keep the bread dry.

 

  • Clip top plastic tubs are good for mixed salads or chopped fruits.

  • Make lunch the night before and keep it in the fridge in an insulated lunchbox.

 

  • Freeze drinks the night before so it keeps the lunchbox cool during the morning.

 

  • Involve children in making their lunchboxes and in deciding which healthier foods to have.

 

  • Check labels for levels of salt, sugar and fat on foods you buy. If making your own, keep these levels to a minimum.

 

  • Go easy on spreads and mayonnaise.

 

  • Check out school lunch menus for inspiration or as an alternative to keep your child's lunches exciting.

MENU SUGGESTIONS

 

Monday
 

Pitta bread with tuna and sweetcorn
Cherry tomatoes
Celery stick
Low fat strawberry yoghurt
Banana
Unsweetened apple juice

Tuesday
 

Cheese sandwich on wholemeal
bread
Carrot sticks
Rice cake
Apple
Small handful of grapes
Low fat fromage frais
Bottle of still water

Wednesday
 

Homemade tuna and rice salad with fresh tomato and cucumber
Red pepper strips
A peach
A few strawberries
Small portion of dried apricots
Unsweetened orange juice

Thursday
 

Salad and hummus wrap
Cucumber sticks
Small portion of raisins and sultanas
Low fat peach yoghurt
Melon slice

Bottle of still water

Friday
 

Chicken salad in a malted bread roll
Small pot of fruit pieces in natural fruit juice
Cherry tomatoes
Kiwi fruit
A small carton of milk

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