Healthy Packed Lunches
What’s in a healthy packed lunch?
A child at school should have about a third of their daily nutrient requirements at lunchtime. This means they need food that are going to provide them with enough energy, protein, fibre, vitamins and minerals.
A good packed lunch contains:
- A starchy food, such as bread, rolls, pitta bread, naan bread, potatoes, rice, noodles.
- These foods are good for children to fill up on.
- A good source of protein, iron and zinc such as meat, fish, beans, nuts or eggs.
- A good source of calcium such as milk, cheese, yoghurt or fromage frais.
- And one portion of fruit and one portion of vegetable or salad to provide all the other vitamins and minerals. A piece of fruit could be a 100% juice or piece of fresh fruit, dried fruit or tinned fruit in fruit juice. A piece of vegetable could be a fresh vegetables such as carrot stick, salad or a vegetable soup or vegetable dish.
No single food contains all the essential nutrients the body needs to be healthy and function efficiently so it is important that the content of the packed lunch is varied.
What about snacks such as crisps, cakes, pastries and sweets?
These foods should only be given occasionally. Children will then appreciate them more.
If these foods are included in packed lunches they might eat these first and not have the appetite to eat the other foods that will provide them with the important nutrients they need to grow and develop, be healthy and active.
Sample menus:
Week 1 |
Main Course |
Side |
Fruit |
Dessert |
Drink |
---|---|---|---|---|---|
Monday |
Tuna Mayonnaise Sandwich |
Cucumber Chunks |
Grapes |
Carrot Cake |
Water |
Tuesday |
Pasta Salad |
Carrot Sticks |
Apple |
Fruit Yoghurt |
Water |
Wednesday |
Chicken Wrap |
Cherry Tomatoes |
Banana |
Flapjack |
Water |
Thursday |
Ham Salad in Pitta Bread |
Cheese Sticks |
Pear |
Raisins |
Water |
Friday |
Crackers & Cheese |
Boiled Egg |
Satsuma |
Rice Pudding |
Water |
Week 2 |
Main Course |
Side |
Fruit |
Dessert |
Drink |
---|---|---|---|---|---|
Monday |
Sausage in a Wholemeal Roll |
Pear |
Yoghurt |
Water |
|
Tuesday |
Potato & Egg Salad |
Cheese Sticks |
Grapes |
Rice Pudding |
Water |
Wednesday |
Salad Wrap |
Pineapple |
Banana Cake |
Water |
|
Thursday |
Pizza Slice |
Melon |
Water |
||
Friday |
Crackers & Cream Cheese |
Banana |
Flapjack |
Water |
Week 3 |
Main Course |
Side |
Fruit |
Dessert |
Drink |
---|---|---|---|---|---|
Monday |
Sliced Beef in a Roll |
Celery Sticks |
Kiwi |
Blueberry Muffin |
Water |
Tuesday |
Rice Salad |
Carrot Sticks |
Banana |
Fresh Fruit Salad |
Water |
Wednesday |
Ham Sandwich |
Cherry Tomatoes |
Tangerine |
Fruit Cake |
Water |
Thursday |
Cheese and Coleslaw in Pitta Bread |
Cucumber Sticks |
Apple |
Jelly |
Water |
Friday |
Tuna Mayonnaise Sandwich |
Pepper Sticks |
Strawberries |
Yoghurt |
Water |
Week 4 |
Main Course |
Side |
Fruit |
Dessert |
Drink |
---|---|---|---|---|---|
Monday |
Mackerel Sandwich |
Carrot Sticks |
Grapes |
Strawberry Trifle |
Water |
Tuesday |
Spanish Omelette |
Celery Sticks |
Blueberries |
Flapjack |
Water |
Wednesday |
Chicken Wrap |
Cheese Chunks |
Apple |
Jelly |
Water |
Thursday |
Egg Mayonnaise & Cress Sandwich |
Cherry Tomatoes |
Satsuma |
Banana Cake |
Water |
Friday |
Cous Cous Salad |
Cucumber Sticks |
Melon |
Fresh Fruit Salad |
Water |
