Lunchbox Checklist

Here’s a simple checklist for your child’s lunchbox to ensure you are including everything they need:

1. Starchy tummy fillers (Carbohydrates) Their lunches should be based on foods like potatoes, bread and pasta and wholegrain varieties are recommended where possible as the extra fibre will keep their digestive system healthy. It is recommended children eat 3 – 5 servings of carbohydrates a day to give them all the energy they need and keep them fuller for longer. 

2. Protein – Lean meats like rolled up ham or turkey, a hard-boiled egg, beans, or cheese. These foods are like building blocks that help the body to grow and repair itself. We should try and eat 2 – 3 portions of protein a day.

3. Dairy or dairy alternatives – Whilst being a good source of protein,  they contain calcium that helps keep bones and teeth healthy, as well as vitamins like B12, A and D. Yogurts, fromage frais, milk and cheese fit the bill. It’s recommended to eat 3 servings of dairy a day. 

4. Fresh fruit/veg (At least 1 of their 5 a day) This group includes fresh and frozen fruits as well as juices and dried fruits too. Because fruit and veg are low in calories but high in fibre, they will keep children feeling fuller for longer and also contain antioxidants. Carrot sticks with a dip works well or a mini chopped fruit salad.

5. A drink – The main source of sugar children consume comes from fizzy drinks or fruit juice drinks. Try a sugar free squash if they won’t have water on its own or dilute their usual fruit juice. Fruit juices and smoothies should be limited to 150mls a day because whilst being 1 of their 5 day, can still cause tooth decay. 

For more ideas try these useful links:

https://www.nhs.uk/change4life-beta/healthier-lunchboxes#oYDVOcgibwAszvI1.97

http://www.nhs.uk/Livewell/Goodfood/Pages/the-eatwell-guide.aspx 

http://www.webmd.boots.com/children/features/10-healthy-lunch-box-ideas-for-kids