Top tips for healthy kids lunchbox
per cent of primary schoolchildren's packed lunches meet the
nutritional standards set for school meals in England, studies have
Making an interesting and nutritious packed lunch every day for
your child can be a difficult task.
But don’t resort to pre-prepared lunchbox foods, sweets and
Packing a healthy lunch for your child is vital to make sure
they get the right energy and nutrients they need for lunchtime
play and afternoon lessons.
A week of healthy lunch ideas
It can be difficult to find inspiration about how to offer
variety whilst still keeping lunchboxes healthy.
To give you a hand we’ve developed a week of lunchbox ideas
using tried and tested favourites that children will love.
We’ve also compared them to the School Food Trust’s nutritional
standards for lunch, so you can be sure your children are getting
all the nutrients they need to keep them going.
Monday: 500 calories
- Egg and cress sandwich on wholemeal bread
- Chopped tomato & cucumber.
- Reduced fat formage frais. Plain popcorn
- Orange juice
Tuesday: 527 calories
- Pitta bread stuffed with chicken and tomato slices.
- Tinned peaches in juice with low fat custard.
- Small handful of peanuts
Wednesday: 536 calories
- Granary roll with hummus, lettuce, tomato and cucumber
- Low fat yogurt
- Currant bun
Thursday: 573 calories
- Tuna and sweetcorn pasta salad with red peppers
- 2 satsumas
- Low fat fruit yogurt
- Pineapple juice
Friday: 425 calories
- Homemade mini pizza rounds
- Small handful of dried apricots
- Tzatziki with sticks of red pepper
- Apple juice
Get the balance right
- Include a good helping of fruit and
vegetables – aim for a portion of each
- Have some starchy food – like bread, rice or
- Choose some lean protein – tuna or salmon,
boiled eggs, beans, chicken or turkey
- Go for some low fat dairy food – like low fat
yoghurt, fromage frais or reduced fat cheese
- Add in a drink – water, pure unsweetened
fruit juice or low fat milk
- Use front of pack labelling to make healthy
choices about saturated fat, total fat, salt and sugar
Make sure it comes back eaten
No matter how nutritionally balanced your lunch box is there
will be no nutritional value to it if it remains uneaten!
- Keep it cool – few schools have refrigerated
areas for lunchboxes so use mini lunchbox coolers or freeze cartons
of juice or bottles of still water to put in the lunchbox and keep
- Avoid soggy sandwiches – put wet vegetables
like tomato slices between your main filling and some lettuce to
protect the bread.
- Make fruit and vegetables easy to eat – cut
them into chunks, sticks or shapes rather than leaving them
- Make it fun – decorate sandwich bags or
yoghurt pots with stickers or draw funny faces on fruits like
bananas, oranges and satsumas that have peel that you remove before
- Let your child choose their lunchbox and add
bright coloured napkins and plastic cutlery.
- Involve your children in deciding what goes
into their lunchbox.
*Schools may have a policy on nuts which may
mean these are not allowed. Check with your child’s teacher
before putting nuts in lunchboxes.