What To Put In A Lunch Box

The key to a healthy packed lunch is to plan ahead and keep it varied. Try and include a mixture of the foods groups below.

• Carbohydrates - Bread, Rice, Pasta & Potatoes

  Carbohydrates keeps us feeling full for longer. Try using a mixture to keep it interesting. 

  • Sliced bread, rolls, ciabatta, pitta bread, bagels, baguette, wraps, chapattis or crackers
  • Wholemeal or granary breads
  • Wholemeal pasta, brown/mixed rice, couscous or potato as a salad base.

• Protein - Eggs, Fish, Meat & Pulses

  Protein helps bodies grow, keep healthy and repair themselves. Try using;

  • Eggs – as a filling or hard boiled
  • Fish - such as tuna or salmon
  • Chicken – as a filling or as drumsticks
  • Lean meats
  • Beans and pulses - such as hummus or kidney beans.

• Fruit & Veg

  Aim to include 2 items of fruit and vegetables in each lunchbox. Try using;

  • Fresh fruit cut into bite sized, easy to eat pieces. Such as melon, apple or orange segments.
  • Tinned fruit in juice. Put it into a small pot, but avoid fruit in syrup.
  • Raw vegetables chopped and ready to eat. Such as cucumber, cherry tomatoes, pepper, carrots or celery.

   

• Dairy & Alternatives

  Dairy products are a good source of energy and protein. They contain lots of vitamins and minerals, including calcium, that children need to build healthy bones and teeth. Try including;

  • Mini cheese portion
  • Grated cheese
  • Low fat cheese spread as a filling or dip
  • Low fat custard or rice pudding
  • Low fat yogurt or fromage frais.

  There are lots of different options for children who have allergies or intolerance to dairy foods.

• Fibre

  Fibre is found in cereals, fruit and vegetables. Fibre is needed for a healthy gut. It is not digested in the body and as it passes through the digestive system, it soaks up water and makes stools (poo) softer.

  Try to choose high fibre foods in a lunch box, for example;

  • Wholemeal roll / bread / pitta bread instead of white.
  • Salad vegetables such as carrot and pepper sticks, fresh or dried fruit.