Lunch is a very important meal as it should provide the third of a child’s daily calorie intake.
A healthy lunch will help your child to stay alert and concentrated throughout the afternoon.
Moreover, by packing a nutritious lunch, you will set up good eating habits for your child, which will be passed on to the next generation.

The perfect lunchbox should be appealing, balanced and varied.
It should contain foods from each of the 4 main groups:
The foods from fifth group (fat and sugar) should be given occasionally as treats.

• Breads / cereals (starches / carbohydrates) for energy release throughout the day.

• Fruits and vegetables for a healthy immune system

• Meat, fish and alternatives for growth and development.

• Dairy products for strong bones and teeth.

• A drink, ideally water, milk or pure fruit juice to stay hydrated.

A mnemonic to help remember the 4 food groups:

Pack Delicious, Crunchy / Sweet Fruits and Vegetables

P= protein group.
D= dairy group.
C/S= carbohydrates/starchy group.
F and V = fruits and vegetables

Suggestions to make a nutritious lunchbox

• Use a variety of breads (and fillings) to make sandwiches and if possible wholegrain or wholemeal bread, rolls. Refer to shopping list section

• From time to time pack pasta, rice, couscous salads instead of sandwiches.

• Pack at least 1 portion* of fruit, (any seasonal fruits; make fruit salads), and 1 portion* of vegetables, (crunchy vegetables such as carrot, celery, cucumbers, peppers sticks are ideal) and use the little Laptop Lunch dip container to put their favourite dip or sauce (Tzatziki, houmous, cream cheese etc.)

• Replace cakes, biscuits and chocolate with scones, fruit bread, low-sugar cereal bars (check the labels), packs of dried mixed fruits and nuts, plain popcorn, home-made carrot / banana cake etc.

• Plain yoghurt / fromage frais sweetened with honey, fruit puree etc.

* A childs portion is roughly the amount they can hold in their hand. Portion sizes grow along with the child.

For example

Fruit:

•  Small apple, pear, banana or peach

• About 12 grapes

• 1 clementine, kiwi or plum

• About 6 strawberries

• A glass of pure fruit juice

• 1 tablespoon of raisins, sultanas, dried apricots or dried mango.

Vegetables:

• 2 tablespoons of peas, cabbage or sweetcorn

• 2 broccoli spears

• 7 carrot sticks

• 3-5 cherry tomatoes

• 7-8 cucumber slices

• 2-3 tablespoons of other vegetables